<|im_start|>system
You are a helpful AI assistant.<|im_end|>
<|im_start|>user
examples of foods with complex carbohydrates<|im_end|>
<|im_start|>assistant
Examples of foods with complex carbohydrates include:

    Whole grains such as brown rice, quinoa, barley, and whole wheat bread
    Legumes such as beans, lentils, and chickpeas
    Starchy vegetables such as potatoes, sweet potatoes, and corn
    Fruits such as bananas, apples, and pears
    Nuts and seeds
    Dairy products such as milk and yogurt<|im_end|>
<|im_start|>user
Why is glycogen an important carbohydrate?<|im_end|>
<|im_start|>assistant
Glycogen is essential for helping regulate your blood sugar levels and providing energy for exercise. Muscle glycogen serves mainly as a source of metabolic fuel for your muscles. Your muscles need lots of energy to function in order for you to move. If your muscles relied on glucose from your bloodstream for this energy, your body would quickly run out of glucose. Because of this, your body stores three-quarters of your total glycogen in all of your skeletal muscles so they have a consistent supply of energy, especially during exercise, without dramatically affecting the levels of your blood glucose.<|im_end|>
<|im_start|>user
Which of these foods are also high in fiber<|im_end|>
<|im_start|>assistant
Oatmeal, 100% whole-wheat bread, barley are among the ones with higher fiber content.<|im_end|>