If you’re feeling scared about incorporating healthy carbohydrates into your diet, you are not alone. In this blog, you will discover why they are essential for your well-being and long-term weight management.
‘I only lose weight when I stop eating bread’
‘I eat leafy greens instead of rice at lunch and I’m always hungry’
‘It never feels like I have energy sustained throughout the day’
These are only some of the phrases I get on a regular basis which need some addressing. We need to start accepting carbs and all the good that they can do for our bodies.
See below for 3 reasons solidly backed by science that confirms carbohydrates are important, healthy and you don’t need to be scared!
They are satiating
For each and every meal that you eat, you want to aim for your plate to be:
- half full of colour,
- a quarter full of lean protein, and
- a second quarter filled with yummy starchy carbohydrates and
- a thumb size serving of healthy fats.
When I say starchy carbs I mean Complex carbs. These are a type of carbohydrate that the body releases slowly to give you a sustained energy source until your next big meal. As they take longer to digest than simple sugar carbohydrates, they are going keep you fuller for longer.
The most common forms of starchy carbs that can be included in your meals from grains or grain products include;
- rice,
- pasta,
- bread,
- oats,
- corn,
- barley or
- quinoa.
Some vegetables can be included as a starchy carb source like potatoes and pumpkin, or legumes such as black beans and chickpeas. What this does not mean is that replacing a carbohydrate source with a handful of leafy greens for each meal is going to help you to lose weight. It may show a drop in the scales as the lack of carbs will reduce the amount of water your body holds on to. However, this is just water- not body fat dropping.
Long term, opting for a food source like this is going to leave you feeling unsatisfied after your meal and more than likely you will overeat at a different point in the day without even realising. So eat up!
They are the body’s primary source of energy
Many people wonder why their energy levels are so low throughout the day. I then ask them what they have eaten that day and they often respond with a coffee, went for a 6k run and then didn’t eat until lunch and had a salad.
Think of your body as a car, if you don’t provide the car with fuel as you embark long journeys, it is going to run out and conk. Just like this, you require to fill your body with fuel. You need to top up this fuel as you expand energy throughout the day. Carbohydrates are the number one source of energy in our bodies.
This energy is provided in the form of glucose. When you eat carbohydrates, your digestive system breaks them down into simple sugars (glucose primarily), which is then absorbed in the bloodstream. Not only is glucose the primary energy source for the body’s cells, but also for the muscles during any sort of movement AND the brain. So you can concentrate for longer periods during your busy working day.
Complex carbohydrates such as your wholegrains, legumes and vegetables will provide sustained energy. Simple sugars found in fruits, milk and sweets are quickly absorbed and provide rapid energy. You can use these foods to your advantage. Sounds good doesn’t it?
They are YUMMY
Perhaps the main reason that people still believe ‘Carbs are bad’ are because they are actually enjoyable to eat? Maybe instead of being scared of carbohydrates you might now view them as healthy?
Tea and toast pre workout, pasta for lunch, tacos for dinner, pizza at the weekend must be a sin!? We have this belief that if something is enjoyable then it must be bad for you. Remember than NO food is bad for you. Yes, too much of anything will cause you to gain weight if you are not getting enough movement in (calorie surplus). Hopefully this blog will help you realise that carbohydrates have many benefits.
Incorporating the right types at the correct times daily will help you to sustain a healthier life, with more energy, better brain action AND be more satiated to lose weight and sustain it long term. Eat up!
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