Benefits of high fibre Carbohydrates

The basic distinction between complex and simple carbohydrates is that simple sugary carbs are digested much faster than the complex variety. The faster digestion rate can spike blood sugar levels, leaving you feeling drained of energy after the initial rush.

One of the reasons complex carbs digest more slowly is the higher fiber content. The more fiber a food contains, the longer it takes for your body to digest. The slower digestion rate doesn't cause as dramatic a release of insulin which means the energy supplied by these carbohydrates will last for a more sustained duration.
Here's a list of some complex carbohydrate foods high in fiber:

Black Beans (1 cup) -- 19.4 grams
Whole Wheat Bread (2 slices) - 6 grams
Broccoli (1/2 cup, raw) -- 4 grams
Oatmeal (1 cup) -- 8 grams
Green Peas (1/2 cup) -- 9.1 grams
Yams (6 oz) -- 6.8 grams
Spinach (1/2 cup) -- 7 grams