- Starchy vegetables
- White bread and pasta
- Refined sugars found in biscuits, cakes and pastries, chocolate,and jams, jellies, pizzas,
- Prepared foods and condiments,
- Soft drinks, sweets and snack bars.
COMPLEX CARBS on the other hand provides slower and more sustained release of energy, in their natural form. They contribute to long term good health, provides higher fibre, sustained energy and control appetite levels. Examples of complex carbs are:
- Whole grains (barley, quinoa, brown or local rice)
- Non-starchy vegetables,
- Oats, potatoes, sweet corn, sweet potatoes, yam, plantain
- Root vegetables etc
Eating complex carbs in moderation instead of simple carbs will contribute to the healthy living and weight loss. Tips
- Balance your daily eating with carbohydrate and protein.
- Base each meals on a complex carbohydrate. Finish your meal with fruit, and this should ensure you get a balance of complex and simple carbohydrates.
- Use high fibre wholegrain cereals as part of your breakfast.
- For lunch, choose lean protein, such as fish or chicken, with only a small amount of carbohydrate to get you through the afternoon.
- Large carbohydrate meals will make you slow and sleepy.
- Cut down on the amount of refined white flour products in your diet, such as white bread, pizza and white pasta and rice. The refining process produces simple carbohydrates and many vitamins and minerals are lost.