14/10/2014
To everyone doing the 8 week shredder.....
Below is a post on GOOD carbs vs BAD carbs, please take a few minutes to read this as many people think they need to stay right away from carbs altogether....
GOOD CARBS Vs BAD CARBS...
What’s the difference? Where do I find the good guys, and what do they do for me?
Are Carbohydrates ok to eat?
I say Yes.., absolutely.
Complex Carbohydrates are ESSENTIAL for the human body. Their primary function is to provide energy for the body, especially the brain and the nervous system. An enzyme called amylase helps break down carbohydrates into glucose (blood sugar), which is used for energy by the body. GIVING US FUEL!
I know in times gone by, carbs often get a bad rap. This was due largely to the ATKINS diet and the marketing rampage that ALL CARBS MAKE YOU FAT. this is not necessarily true. ALL carbs will not make you fat, but it is VERY true that some are far better then others.
The idea is that we should eat our carbs in the most purest form. The way nature intended. The less processed the better.
Carbohydrates are in SO many things, but we want to get ours from Vegetables and Whole Grains predominantly. These are the good guys.
WHOLE GRAIN's are also an AMAZING way to do get your carbs.
What's the difference between whole grains and refined grains?
Refined grains are the product of processing a whole grain
so that the bran (the fibre-rich outer layer) and the germ (the nutrient-rich inner part) are removed. What we are left with is a refined carbohydrate, and refined carbohydrates are converted straight into sugar once they are put into our mouths.
Refining takes place to lengthen the shelf life and improve the aesthetic appeal of grain products. Our first point of caution should be realised in the “longer shelf life” portion of these so- called benefits.
Think WHITE bread, WHITE Pasta, and WHITE SUGAR. These are SIMPLE carbohydrates and have zero nutritional benefit to you. These are the sorts of carbs we want to stay away from.
BRING ON THE WHOLE GRAINS.-
Brown rice: Brown rice contains the highest amount of B vitamins out of all grains. It also contains iron, vitamin E, amino acids, and linoleic acid. It takes longer to digest and therefore provides us with prolonged energy.
Quinoa: Pronounced “keen-wah”, quinoa has the highest nutritional profile and cooks the fastest of all grains. It is extremely high in protein and provides us with a lot of energy. Note: Quinoa is actually a seed and not grain, but it always ends up in this category.
Oats - one grain your are probably very familiar with already. Oats are a wonderful source of fibre and even contain a little protein. They are low in GI and have also been shown to help lower cholesterol and improve insulin absorption. Often it's suggested to soak the oats over night to activate the oat and also make it easier to digest.
Rye: Rye is very nutrient dense, supplying high levels of iron, calcium, potassium and zinc as well as vitamin E and a variety of B vitamins. It is also a good source of protein and soluble fibre. Soluble fibre helps us to feel fuller longer as it slows down the breakdown of carbohydrates and sugars. Rye flour has far lower gluten content than wheat, and is excellent for use with a sourdough starter.
Spelt: Spelt is known as ancient wheat, but it does not cause the same allergic reactions or intolerances as wheat. It is high in fibre and manganese and contains good amounts of copper, niacin and protein.
Buckwheat: Buckwheat is actually a fruit seed related to rhubarb. Although buckwheat has the look, feel, taste, and versatility of grain, buckwheat is not technically grain, and it contains no gluten.
Vegetable wise, Sweet potato is one of my favourite sources of carbohydrates. It's Low GI which means it will keep you fuller for longer, and its packed full of Vitamin C.
Now, Carbs are an amazing source of energy. So it makes sense to include them in your diet around your most active times, like
BREAKFAST AND LUNCH. Rarely do you need them at dinner. If you are SUPER ACTIVE, but still looking to lean down, you should aim to have 1-2 serves at breakfast and another at lunch but avoid at dinner.
NB: ...how many serves of COMPLEX carbs you have each day depends on your activity levels and your goals.
Its the source of the carbs, the quantity, your goals and your energy expenditure that will determine what's right for you.
Have a play with your options and your sources though. See how you feel after each meal, and your energy levels throughout the day. Trial and error is the best way to see what your body likes, what makes you feel fab, and what you need to get through your day with extra sparkle!
I hope this shows you that COMPLEX CARBS received from nutrient dense food can be very beneficial when used in the right capacity...
NB-Always remember to NEVER eat carbs on its own, always add a high alkaline
