Sick of salads? Hey, that lunchtime
sarnie isn’t all bad. If you’ve been avoiding the bread basket for too long,
it’s time to welcome carbs back into your life
Carbohydrates are a vital part of a healthy
diet, so why do so many of us fear the consequences of a good carb fix. There’s
actually a lot to love about this misunderstood macronutrient — in fact, the
nation’s favorite comfort food could be the secret to helping you look and feel
your best. Find out how in our must-read guide to carbs.
Carbs, demystified
Carbs don’t have a great rep among dieters,
so strong are their associations with weight gain, but this important food
group has some major diet benefits. Choosing your carbs wisely could help you
to ward off disease, keep the excess pounds at bay and improve your fitness
performance. Sounds good, right? Certain types of carbs have huge health
credentials as they are packed with fiber, vitamins and minerals, which really
help to up the wellbeing ante. ‘Those are the kinds that you really want to
focus on,’ says nutritionist Christine Bailey. ‘They have a lot more soluble
fiber as well, which helps to keep you feeling full.’
Carbs
don’t have a great rep among dieters, so strong are their associations with
weight gain, but this important food group has some major diet benefits.
So, what are the benefits of this
underrated food group? Researchers from Tufts University found that when
dieters cut out carbohydrates, their brain health and memory took a dive, but
when they reduced their calorie intake without eliminating carbs their
cognition skills returned to normal. Carbs are also a vital source of fuel for
exercisers. ‘They are your body’s preferred fuel for energy, so whether you’re
planning an hour-long run or a circuits workout you might want a little bit of
a quick-releasing carb just before you go, like a fruit smoothie, for example,’
says Christine. ‘But it’s got to be the right fuel at the right time.’
Eating the right type of carbohydrates will
also help to minimize potential blood sugar peaks and troughs, which scientists
believe can help to ward off those pesky food cravings. Your body turns
carbohydrates into glucose, and a 2011 study by Yale University found that a
drop in glucose levels leads to less self-control over food choices, making us
more likely to binge.
Sizing it up
How much is too much? It depends on the
individual, but the general recommendation is that around 50 to 60 per cent of
your diet should be carbohydrates. ‘These should be mainly vegetables, some
fruit, bread and grains,’ says Christine. ‘One banana contains about 25g of
carbs, whereas a bowl of oats contains a similar amount, but releases its
energy slower,’ she adds. Consider your objectives: if you’re trying to slim
down, opt for veg like broccoli, tomatoes and peppers with a small helping of
slow-release carbs like sweet potato or brown rice. If you’re training hard you
might need a steady intake of carbs throughout the day, plus a carb-based
pre-workout snack.
If
you’re training hard you might need a steady intake of carbs throughout the
day, plus a carb-based pre-workout snack.
For those who are training, Christine
recommends about 5g of carbs per kilo of body weight as a rough guide. ‘Going
on how you feel is a good way of working out your body’s needs,’ she says.
Call to carbs
Find out why these carb champs have earned
their stripes on the kitchen table
Oats - Best for breakfast
Oats are nutritious and versatile,
containing magnesium and B vitamins, which aid energy production. ‘They’re also
rich in soluble fiber, so they’re great for slow-releasing energy and bowel
health,’ Christine adds.
Try it: Mix 50g oats with 70ml almond milk and top it with 2tbsp of
blueberries.
Oats
Spelt - Spelt works as a great alternative
to plain flour in baking.
Try it: Spelt bars. Mix 100g spelt porridge flakes, 25g spelt flour, seeds,
1tsp of cinnamon and 2tbsp of dried fruit. Melt 100g butter and 3tbsp of maple
syrup and mix everything together. Bake in the oven at 180°C, then slice into
bars and eat cold.
Spelt
Legumes - Best for lunch
Beans and lentils boost your bones and your
nervous system.
Try it: Spicy lentil soup. Sauté half an onion and 1 crushed garlic clove
in coconut oil. Add half a can of red lentils and half a can of coconut
milk,1tsp of turmeric and 1 chopped, deseeded chili. Blend and serve.
Millet
Rich in protein and fiber, millet digests
easily. ‘It’s not just for birds – it’s a great source of fiber,’ says
Christine.
Try it: Millet salad. Cook 50g millet according to packet instructions.
When it’s cool add 1hsliced yellow pepper, 4 cherry tomatoes and 30g cucumber.
Add 2 slices of smoked salmon.
Wild rice - Best everyday fuel
Rice is a source of B vits for energy
production.
Try it: Chicken curry. Sauté half an onion and 1 garlic clove in coconut
oil. Add 1 sliced chicken breast and 2tbsp of natural yoghurt. Add 1tsp of
chili powder,1 chili and ½ a red pepper. Serve with 50g wild rice.
Rice
is a source of B vits for energy production.
Whole-meal bread
Ditch white bread for brown for a filling
boost. Whole-meal bread is a good form of complex carbs and is a handy
pre-workout snack.
Try it: Italian tricolor sandwich. Spread 2tbsp of guacamole on 1 slice of
whole-meal bread. Add 3 slices of mozzarella, 3 sliced tomatoes and a handful
of rocket leaves.
Pearl barley - Best comfort food
In its wholegrain form, barley boasts B
vits and magnesium.
Try it: Prawn risotto. Sauté half an onion and 1 garlic clove in coconut
oil. Add 100g pearl barley, then ½ glass of white wine, and 1 ladle of stock.
Add more stock until cooked. Add 80g cooked prawns. Stir in 1tbsp of crème
fraiche. .
Quinoa
This is a high-protein, complex carb.
Try it: Quinoa-stuffed peppers. Cut the top off a pepper and bake for 25
minutes at 180°C. Cook 50g quinoa and combine with chopped cherry tomatoes and
steamed spinach. Spoon the quinoa mix into the pepper and top with 1tbsp of
chopped nuts.
Quinoa
3 ways to curb cravings
1.
Snack smart
Keep healthy snacks on hand for a quick
fix. Protein plus complex carbs (think oatcakes spread with humus) will fill
you up.
2.
Replenish energy
Low energy could be the reason you’re
craving treats, so if you experience a power dip, sidestep the chocolate for a
slice of seeded brown bread with nut butter or humus.
3.
Eat breakfast
A good meal first thing in the morning will
help to keep your blood sugar balanced for the rest of the day. Start the day
with a bowl of porridge and a sprinkling of chia to beat cravings later.
