You might have heard of low carb diet or people who try to stay away from carb as much as possible. Often times we see carbs as the main culprit when it comes to weight gain.
There are two types of carbs that influence one’s waist line and health, good carbs known as complex carbs and bad carbs as simple carbs. No matter how we run away from carbs in our diets, they are still very important because they provide us with energy.
While simple carbs sounds just like its name SIMPLE, it has limited vitamins and nutrients and the body need only little energy in order to convert them to glucose. This means that they easily get to our blood stream causing a quick sugar spike. These carbs are bad and are packed with calories, sugar and with limited nutrients.
Example: when you take bad carbs, you get an immediate energy which soon goes away leaving you tired because drop in sugar level. You tend to feel hungry after eating bad carbs, these carbs are bad for the health because they cause obesity and other health related diseases like heart disease and diabetes. Examples of simple carbs are starchy vegetables, white bread and pasta, refined sugars found in biscuits, cakes and pastries, chocolate, jellies, pizzas, prepared foods and sauces, soft drinks, sweets and snack bars.
Complex carbs on the other hand provides a slower and more sustained release of energy, in their natural form they contribute to long term good health, provides higher fiber, sustained energy and control appetite levels. Examples of complex carbs are nuts, whole grains, legumes, non-starchy vegetables, oats potatoes, sweet corn, root vegetables, barley, quinoa etc. Eating complex carbs in moderation instead of simple carbs will contribute to the healthy living and weight loss.
- Balance your daily eating with carbohydrate and protein.
- Base each of your meals on a complex carbohydrate, such as sweet potato, wholemeal bread or brown rice, and include vegetables. Finish the 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.