As you might know, in the last 6 weeks or so I’ve tried to re introduce carbs into my diet, to hopefully gave a more balanced intake to support my activity and goals. It took a bit of learning, and I still need to think about including them, but I’m getting there.
My learnings from it are below:
Don’t be a carb-o-phob… Eat a balance of macros including carbs, fats and proteins. Carbs have a place in your diet, some are good, some are bad. Eating carbs provides you with energy and prevents slumps and afternoon sugar cravings. Eat them. 🙂
‘Carbohydrates get a bad rap. Eat them. Enjoy them. In fact, ‘earn’ more of them through exercise. The more you exercise, the more carbs your body will use. And eat most of your carbs from colourful fruits and veggies. When you so eat grain based foods, focus on fibre!’
– Chris Mohr, PhD, RD.
Tips on eating carbs
– Eat natural, unprocessed carbs: reduce processed, refined carbs as much as possible especially the whites, white sugar and white flour.
– Learn the difference between starchy carbs and fibrous carbs.
– Starchy carbs: potatoes, yams, oats, beans, rice, chick peas, green peas, barley, whole wheat.
– Fibrous carbs: (non starchy carbs) broccoli, spinach, asparagus, cucumber, tomatoes, cauliflower, Brussel sprouts, celery, onions, peppers, kale, mushrooms, carrots, runner beans, green beans, lettuce and greens.
– Eat a starchy carb and a fibrous carb with each meal (along with protein).
– Eat fruit every day with meals or snacks. If you don’t have a fibrous carb, have a fruit.
– Consider how much sugar is in your regular foods (and drinks), avoid or limit whee possible. (Substitute a less sugary alternative).
– Aim for 25-35g fibre each day.
– Customise your carb intake based on the amount and type of activity you do that day.
Are you a carb-o-phob? Do you limit your carbs? Or do you eat them in abundance? What are your favourite carbs?