When you think of carbs, chances are you think of either ‘cut down’ or ‘cut out’. To achieve your health goals however you don’t need to cut all carbs from your diet.
Let’s have a look at ‘Smart Carbs’
Until recently carbohydrates were termed either ‘complex’ think starchy foods like wholegrains and ‘simple’ think sugars such as lollies, chocolate and white bread.
New research has uncovered that in fact slow releasing carbohydrates can come in either a starchy or sweet form.
This has shifted the advice to suggest eating more ‘slow’ or ‘smart’ carbohydrates to keep you in tip top health.
Why are ‘Smart Carbs’ are well smart?
· Packed with essential vitamins, minerals and fibre.
· They are either wholegrain – containing 3 key parts of the grain – the bran, germ and endosperm OR they are slowly absorbed with a GI ranking of 55 or less OR they are high in fibre which is great for bowel health and keeping you regular.
What are ‘Smart Carbs’ ?
*Tip to reading this list – the foods closest to the top are more practical choices for weight loss as well as overall health profile.
· Legumes – beans such as chickpeas, kidney beans, split peas and lentils.
· Starchy vegetables – corn, carrots, green peas, gold potato
· Oats – both steel-cut and old fashioned
· Oat bran and rice bran
· Muesli
· Cereals – wholegrain, high fibre, bran
· Dense grainy bread – wholemeal, mixed grain, linseed, soy, dark rye.
· All fruit
· Pasta and noodles – cooked al dente
· Rice – basmati or Doongara
· Yoghurt
Further down the list
· Potato (high GI)
· Couscous, polenta (refined)
· White bread, including tortillas and lavash flatbreads
· Cereals – refined, rolled or flaked types
· Rice – Calrose or jasmine
How much carbohydrate do you need?
There is no precise recommendation for how much carbohydrate you should eat. Varied carbohydrate intake will equal good health.
Here are the healthiest ways to ‘cut’ carbs from your diet:
1. Steer clear of ‘junk’ carbs like those found in soft drinks, cakes, biscuits and sweets.
2. Swap your white bread for a grainier loaf or a wholemeal bread to up the nutritional profile.
3. Choose oats, whole wheat – think weet-bix, or bran cereals
4. At dinner time balance your meal with ½ cup cooked rice or a medium potato.
5. Enjoy small serves of carrot, pumpkin, corn and peas
6. Swap your fruit juice for the real thing 2 pieces a day or make your own freshly squeezed juice.
The takeaway:
If you want to lose weight, feed your gut or just improve your health overall choose your carbohydrate intake from carbs that are either wholegrain, high fibre or low GI.
For a tailored plan to suit your needs – contact us today to see how we can best help you.
