Complex Carbohydrates

Aim for 2 cups of fruit and 2 cups of vegetables a day.

3g of fiber and 3g of protein per serving

45-65% of energy should come from Good Carbs

Whole Grains: cereal grains containing bran and germ as well as endosperm. Refined grains retain only their endosperm. They contain many antioxidants, phytochemicals, B Vitamins, Vitamin E, magnesium, iron, fiber, and protein. Reduces the risk of heart disease, stroke, cancer, diabetes, obesity, lowers cholesterol.

• Amaranth
• Barley(hulled, pearled)
• Brown rice, Wild rice
• Wheat- spelt, emmer, farro, kamut, durum, bulgur, cracked, wheatberries
• Flaxseed
• Millet
• Oats (rolled, groats)
• Quinoa
• Rye
• Buckwheat (groats)
• Corn
• Sorghum 
• Teff
• Triticale 

The most protein is found in oats, quinoa and wild rice

The most fiber is found in Wheatberries, cracked wheat, millet, bulgur and hulled barley