That hate/love CARB relationship
Oh my, Carbs, a girls worst friend. For years, we hear that carbs are the devil, that high-protein/low-carb diet will give us the body we want. That super models will never even smell bread, or eat carbs after 8pm. But let me tell you, carbs ain't the bad guy.
It is true though, that if you eat a lot of some types of carbs you might get undesired results; but before you throw out your beloved rye bread let me breakdown the different types of carbs, so when you are having them, you know what to choose.
Remember, we all have different goals, so take into account what yours are and what foods will help you get there the healthiest way :)
Types of carbs:
Consider the three main types of carb foods:
1. Fibre-rich carbs: This includes vegetables, fruits and legumes. These foods are absorbed slowly because of their high fibre content and will thus help control blood sugar and hunger. These foods are loaded with nutrients, promote health and are “calorie-dilute”. These, in particular vegetables, should be eaten often and anytime of the day. Although, if weight loss is your goal, keep fruit limited to 2 servings per day.
2. Starchy carbs: Quinoa, rye/ essence breads, sweet potato, oats, brown rice, sprouted grain pasta, and similar foods are very dense sources of carbs. These types of starchy carbs are best consumed after exercise. During this time, your muscles are like a big sponge and will use the carbs efficiently.
For me, breakfast is really important so I have a nutrient dense breakfast, adding healthy fats (nuts, PB, avocado), protein and starchy carbs, like oats or cereals. They keep me full for longer and satisfied.
3. Simple Carbs (Refined sugary carbs): This is what we DON’T want to eat! Sugary carbs do nothing for our health and hold no nutritional value. Refined carbohydrates digest very quickly, which can lead to surges in your blood sugar level, ultimately causing your energy level to drop soon after. Think chips, white bread, biscuits, candies, white pasta, soft drinks etc.
Please don’t be scared of carbs, our bodies need them to function efficiently!
But please remember, energy balance is important: Keep portion size moderate and if you aren't having a high exercise or active day, limit the amount of carbs consumed!
TIP: Before you eat simple carbs, consider the big picture: what is the food going to do for your health? What other substances/ chemicals are in it? how is going to help you? Is ok to ask questions, and wonder what are you putting in your body. The more questions you have, the more informed decision you will make.
via Amy Parr (thank you babe for such good info!)