In an effort to enjoy Eid al-Adha dishes without neglecting health, the choice of accompanying foods becomes very crucial. Complex carbohydrates emerge as an ideal choice to accompany Qurban meat consumption, offering various benefits that can help mitigate some of the health risks previously discussed.

Before proceeding further, it is important to understand the fundamental difference between complex carbohydrates and simple carbohydrates. Complex carbohydrates have long chains of sugar molecules, so the body takes longer to digest and absorb them. Conversely, simple carbohydrates have short chains of sugar molecules, making them easy and quick for the body to digest. This structural difference results in significantly different physiological responses in the body. Simple carbohydrates, such as those found in table sugar, syrups, and refined flour products, are quickly broken down into glucose, causing a rapid spike in blood sugar levels. This spike triggers a large insulin response, which, if it occurs repeatedly, can contribute to insulin resistance and increased fat storage. In contrast, complex carbohydrates, which are abundant in whole grains, tubers, and legumes, are broken down more slowly, resulting in a more gradual and stable release of glucose into the bloodstream. This blood sugar stability has various important metabolic benefits, especially when consuming calorie-dense, protein-rich, and fatty foods like Qurban meat dishes. 

Here are four main reasons why complex carbohydrates should be an accompaniment when consuming meat, supported by a review of scientific literature:

Reason 1: Maintaining Blood Sugar Stability (Low Glycemic Index)

One of the main benefits of complex carbohydrates is their ability to maintain stable blood sugar levels. This is closely related to the concept of the Glycemic Index (GI), which is a measure of how quickly a carbohydrate-containing food raises blood glucose levels after consumption. Foods with a low GI (generally below 55) are digested and absorbed slowly, thus causing a slower and more gradual rise in blood sugar levels.  

The GI concept was first developed by Jenkins and colleagues in 1981 as a physiological basis for carbohydrate exchange in diets, particularly for diabetics. Their study, published in the  American Journal of Clinical Nutrition (1981, 34(3), 362-366), showed that different types of carbohydrate foods have different impacts on blood glucose response. Complex carbohydrates, such as those containing a lot of fiber and resistant starch, generally have a lower GI because their digestion process is slower or they are not fully digested in the small intestine. 

Maintaining blood sugar stability is very important because repeated blood sugar spikes followed by insulin surges can increase the risk of insulin resistance, which is a precursor to type 2 diabetes mellitus and metabolic syndrome. When consuming meat dishes, which are often calorie-dense and fatty, and sometimes processed with added sugar or sweet sauces (especially in some typical Indonesian dishes), pairing them with low-GI complex carbohydrates can help balance the overall glycemic response. If meat is consumed with high-GI simple carbohydrates (such as large amounts of white rice or sugary drinks), a rapid blood sugar spike can occur, followed by a rapid drop. This drop often triggers hunger again, fatigue, and a craving for more sugary foods. Conversely, complex carbohydrates help slow down glucose release, providing a longer feeling of fullness and more stable energy, thus helping to control total calorie intake and reduce the metabolic burden on the body. An article in the  Journal of Nutrition College (2023) also highlights how high-GI food intake can negatively impact lipid profiles, such as increasing LDL levels , which indirectly supports the importance of choosing low-GI foods. Similarly, research published in Jurnal Gizi Indonesia (The Indonesian Journal of Nutrition) (2019) emphasizes the importance of GI, fiber, and resistant starch in dietary management to control blood glucose.

Reason 2: Gradual Energy Source to Support Activities

The long and complex molecular structure of complex carbohydrates requires more time for the digestive system to break them down into glucose, which is the body’s main energy source. This slower digestion process means that glucose is released into the bloodstream gradually, providing a stable and sustainable energy supply. This is in stark contrast to simple carbohydrates, which provide a quick but temporary energy surge, often followed by a drastic energy drop or “energy crash”. 

This benefit of sustained energy is highly relevant during the Eid al-Adha celebration, which is often filled with various social activities, gatherings, and sometimes quite strenuous physical activities. An article in the European Journal of Clinical Nutrition supports the idea that complex carbohydrates, due to their longer digestion time, are a more stable energy source. Furthermore, Englyst, K.N., Liu, S., & Englyst, H.N. (2007) in their publication in the European Journal of Clinical Nutrition, 61 (Suppl 1), S19–S39, discuss “available carbohydrates” that are digested and absorbed for metabolism, and “resistant carbohydrates” (including non-starch polysaccharides/NSP and resistant starch/RS). These resistant carbohydrates are digested more slowly or not at all in the small intestine, contributing to a slower glucose release and a better metabolic response, which supports the concept of gradual energy release. 

Stable energy from complex carbohydrates is not only important for physical activity but also crucial for cognitive function and maintaining a good mood. A consistent release of glucose into the bloodstream provides stable fuel for the brain and muscles. By avoiding large fluctuations in blood sugar levels, associated mood swings and energy level fluctuations can also be minimized. During Eid al-Adha, where social interactions and various activities take place, stable energy will greatly help individuals stay active, enthusiastic, and enjoy the celebration moments without feeling quickly tired or lethargic. In the context of more intense physical activity, as discussed in a journal published by the Multidisciplinary Digital Publishing Institute (MDPI), carbohydrates are a vital energy source, and low-GI carbohydrates have been shown to be beneficial in endurance sports because they support sustained energy release. This principle of gradual energy release is also relevant for daily activities, including during celebrations.

Reason 3: Increasing Satiety for Longer and Helping Control Food Portions

Complex carbohydrates, especially those rich in dietary fiber, play an important role in increasing and prolonging the feeling of fullness (satiety) after eating. Dietary fiber, both soluble and insoluble, adds bulk to food in the stomach and slows down the process of gastric emptying. Additionally, the slower digestion of complex carbohydrates contributes to a more sustained release of gut hormones associated with satiety (such as GLP-1 and PYY). This combination of physical effects (added bulk and slowed gastric emptying) and hormonal effects results in a sensation of fullness that lasts longer.   

This benefit is very significant, especially during the Eid al-Adha celebration where delicious, high-calorie, and fatty meat dishes are often available in abundance. A longer feeling of fullness can help reduce the desire to overeat or constantly snack on unhealthy foods between main meals. This becomes a passive yet effective mechanism for controlling total calorie intake. By feeling full longer, the temptation to continue eating meat dishes and other accompaniments can be naturally reduced, thus helping to keep food portions under control.

Several studies support this claim. For example, a study by Puspaningtyas, D. E., et al. (2024) published in the Jurnal Gizi dan Dietetik Indonesia (Indonesian Journal of Nutrition and Dietetics), 12(4), 284-295, found that consuming cookies modified with glucomannan (a type of soluble fiber which is a complex carbohydrate) can delay hunger for 1 to 1.5 hours and have a positive effect on satiety control. Although this study used a specific product, the basic principle regarding the role of fiber in increasing satiety is general. Other literature also mentions that fiber consumption can induce satiety and help maintain a stable body weight. In fact, the link between the Glycemic Index (GI) of food and satiety has also been hypothesized; high-GI foods are suspected to cause hunger to appear sooner than low-GI foods. Thus, choosing complex carbohydrates as an accompaniment to Qurban meat not only provides essential nutrients but also helps in managing portions and overall calorie intake.

Reason 4: Helping Control Cholesterol and Maintain Digestive Health Thanks to Fiber Content

Complex carbohydrates, particularly those derived from whole grains, legumes, fruits, and vegetables, are excellent sources of dietary fiber. This dietary fiber has crucial dual benefits: helping to control blood cholesterol levels and maintaining the health of the digestive system, both of which are highly relevant when consuming meat dishes that tend to be high in fat.

Water-soluble fiber, such as pectin found in fruits and beta-glucan in oats, has the ability to bind bile acids in the small intestine. Bile acids are produced in the liver from cholesterol and released into the intestine to aid fat digestion. When soluble fiber binds bile acids, the reabsorption of bile acids back into the liver is reduced, and most will be excreted from the body through feces. To replace the lost bile acids, the liver will take more cholesterol from the bloodstream, thereby effectively helping to lower LDL cholesterol ( “bad” cholesterol) levels in the blood. Several studies and literature reviews, such as those referring to Almatsier (2004) and Santawati (2010), support this mechanism.  

On the other hand, water-insoluble fiber, which is abundant in the husks of whole grains and vegetables, plays an important role in maintaining digestive health. This type of fiber does not dissolve in water and functions to add bulk or volume to feces. Larger, softer feces pass more easily through the digestive tract, thus facilitating bowel movements and preventing constipation. Constipation often arises if a person consumes too much meat without balancing it with sufficient fiber intake, as meat itself is low in fiber. By speeding up the transit time of food in the intestines, insoluble fiber also helps reduce the duration of the intestinal wall’s exposure to potential carcinogenic substances that may be present in food. Furthermore, dietary fiber also acts as a prebiotic, which is food for good bacteria (microbiota) in the gut, important for overall digestive health and even immunity. The work of Muchtadi, D. (2001) in the Jurnal Teknologi dan Industri Pangan also underscores the important role of vegetables as a source of dietary fiber in preventing various degenerative diseases, which is relevant to the function of fiber from complex carbohydrates.  

Thus, the benefits of fiber from complex carbohydrates are comprehensive: not only does it mechanically aid the digestive system’s smoothness, but it also actively participates in cholesterol metabolism. This makes it a very crucial component in a balanced diet, especially when facing Eid al-Adha dishes rich in meat and fat.