Carbs are EVIL…NOT!

The poor carbohydrate has been a bone of contention of a long time, particularly for those who struggle with obesity, diabetes and other illnesses. Dieticians and nutritionists across the globe have praised and condemned this humble macronutrient for many years, and governments and their nutrition consultants, appear to be a little less than ‘clever’ with their recommendations on consumption.

To help people understand the difference between carbohydrate types is more important than advising to reduce or avoid them altogether, as is giving no guidance to what is actually really good or not so good.

Basically, there are 2 kinds

1. Simple carohydrates/sugars (monosaccharides and disaccharides)

2. Complex carbohydrates (oligosaccharides and polysaccharides)

Simple carbs come from foods with a high sugar content, while complex carbs are from foods with moderate to low sugar content.

It’s the simple carbs that are the problem. They are most often found in foods that are ‘convenient’ and not so good for you. Jams, desserts, candy, donuts, white bread, packaged foods. All of which are highly processed. With the busyness of life today, it’s no surprise that we in Australia have become the fattest nation per capita, in the whole world. It’s all about convenience and fast paced.

An excess of fast foods that are not exactly nutritionally sound, (in spite of their best efforts  to convince you otherwise) are packed full of the not so good carbs, (and other things) and, unfortunately, seems to be ‘food’ of choice for many. Simply put…eating food that is ‘fast’ or in a box or a can, is not going to be giving you the energy and vitality you need. You will experience all kinds of symptoms, from inability to concentrate, moments of extreme highs and lows (emotionally, physically and physiologically), mood swings, sleeplessness, poor skin, nails, and hair, and fatigue.

The best carbohydrates come from so many foods, and will give you more energy to get through each day, as well as help to alleviate cravings for junk food.

Good carbs are essential for peak brain function (the brain’s favourite energy source is glucose, which comes from carbs), prevent or lessen mood swings, help keep your gut healthy (by feeding the good bacteria), assist with keeping you ‘regular’ (helping you poo, as many good carbs are full of fibre), and maintain energy levels. Where do you find these ‘good’ carbohydrates? Well, the list is ultra long so here’s a few to get you started.

Legumes…

Beans, peas, chick peas, lentils, kidney beans, broad beans, beans, beans, beans (I am in love with legumes!)

Vegetables…

Potatoes, yep, POTATOES. Eat your spuds. Broccoli, spinach, carrots, corn, capsicum, pumpkin, tomatoes, lettuce, kale, mustard greens (green is my favourite colour when it comes to vegies), cauliflower, zucchini, squash…there’s lots of vegetables so just eat them…ALL OF THEM!

Fruit…

Apples, bananas, berries, pears, peaches, grapes, watermelon, avocado, figs, whatever you can get your hands on. Apples are the best. It’s best to limit fruit to 2 pieces a day though.

Misc…

Barley, amaranth, quinoa (also massive protein here), spelt, oats, millet, brown rice, wheat, linseed, flax, nuts, seeds…all of these also contain good protein and fibre, as well as heart healthy goodness.

A simple guideline to eating them…AT EVERY MEAL…

Start with breakfast, it’s the most important meal of the day. It kickstarts your metabolism for the day. Try some oats with cinnamon, honey and a banana. Oats for the carb, fibre, and healthy heart stuff, cinnamon to help burn fat, honey for its antibacterial properties, and a banana for good brain function. All combined will nourish your body and your brain to no end.

Have a snack or 2 per day, morning and afternoon tea. Maybe an apple and a handful of nuts (almonds, walnuts, macadamias).

Lunch should include a protein, a carb and a fat. Maybe a chicken salad (not the Subway kind). Cook up some chicken the night before and put it in the fridge. Make a salad full of greens and some capsicum, a bit of cheese, and dress with balsamic and olive oil. Simple. Delicious. Nutritious.

Dinner should be the same as lunch. Protein, carb, fat.

A good rule of thumb for proteins and carbs is a handful. YOUR HANDFUL…what fits in the palm of your hand. Fats should be ‘good’ ones too. Avocado, nuts, olive oil…they give you some amazing omega 3,6, and 9’s and contribute to awesome brain power, healthy skin, hair and nails, help regulate hormones and lots of other things too.

Keep things simple, you don’t have to be a celebrity chef to cook stuff. The more simple and closest to nature foods are, the better they are for you.

Get healthy and EAT YOUR CARBS!!!