If you are looking for a list of complex carbohydrates, there are many on the Internet. Many people are becoming more and more concerned about the content of the food they eat and are learning about healthy foods. Cutting out refined carbohydrates and eating the most complex ones is a good starting point.
There are several names to consider when looking for complex carbohydrates; whole grains, whole foods, unrefined carbohydrates, high glycemic carbohydrates, and natural carbohydrates. Not all of them mean exactly the same as the term complex carbohydrates, but when you read the literature, these phrases will point you to the right kinds of food.
The easiest way to know if a food belongs to one group or another is to think about how it was produced. Simple carbohydrates have been heavily processed and many of the nutrients have been removed. These are foods like white bread. Complex carbohydrates are closer to their natural form, like lentils or whole wheat pasta.
Many people have come to view all carbohydrates as bad foods. This may be due to the latest fads for low carb diets. However, carbohydrates are necessary for a balanced diet and can be nutritious and satisfying foods.
When looking for carbohydrates that are considered complex, look for foods that are raw and in their natural state. These include things like chickpeas, brown rice, oats, lentils, pearl barley, cornmeal, and whole grains. There are also some processed foods that are classified as complex carbohydrates, such as whole grain or multigrain bread and whole wheat pasta. There are also many fruits and vegetables that you can eat if you are trying to eat healthier; spinach, lettuce, radishes, apricots, and prunes, to name a few.
If you want a list of complex carbohydrates, it should be easy to find one on the internet. There are many independent organizations with websites that post nutritional advice.