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Adding Healthy Carbs to Your Diet
Carbs are such a controversial topic. Some say we should avoid them, others say they’re fine. There’s lots of research to support the fact that they can be part of a healthy and balanced diet. The key here is that not all carbs are the same. Some offer nutritional benefits while others are just empty calories. Another other key point is that carbs taste good. Giving up on them altogether would be painful. That’s why we’re being realistic here with a few ways to add healthy carbs into your diet so you won’t feel like you’re missing out. It’s important to understand what carbs are, what they do and how they vary in different foods.
Carbs give you energy. The nature of that energy differs depending on the type of carb. Simple carbs, like refined sugars and processed food, give you an immediately high calorie burst of energy. The problem with this is that this blood sugar spike often gets followed by an energy low. Whereas complex carbs provide a more sustained, slow released form of energy. They stop your body from breaking down muscle to form energy, which would result in muscle loss. They’re also an excellent source of fibre, which is essential for healthy digestion. The terms “good carbs” and “bad carbs” get used a lot. Carbs can either eat up your daily calories without contributing any nutrition, or they can be part of a balanced and healthy lifestyle. The key is choosing the right type of carbs.
Firstly, try to incorporate more wholegrains into your diet. This relates to breads, pasta, rice and flours. The refined white versions have had the bran stripped away during processing. This means they contain less fibre and are less filling then their wholegrain alternative. Bread, rice and pasta are so enjoyable to eat so cutting them out entirely isn’t the easiest. The wholegrain option provides some nutrition. After a while, you barely notice the difference and you come to appreciate how substantial they are to eat. In cooking, try swapping out white flour for a wholegrain option, like whole wheat, buckwheat or rye. Choose brown rice over white rice, and try whole wheat pasta rather than standard white pasta. These wholegrain options are full of fibre, phytochemicals and Vitamin B, and they’re digested slower than refined grains. Consistently eating wholegrains can help with weight loss, lower cholesterol and reduce the risk of diabetes, cancer and other diseases.
Fruit and vegetables are also naturally high in carbs and other nutrients. Snacking on fruit and veggies gives you healthy dose of complex carbohydrates whilst also giving you other essential vitamins. This week we’ve reviewed X50 Sweet Potato Chips. They’re free from trans fats and contain Vitamin C. Sweet potatoes are packed with complex carbs so they’re digested slowly and keep you full for longer. They’re full of fibre, carotenoids and antioxidants. This lowers insulin resistance which prevents calories being stored as fat. X50 Sweet Potato Chip are great because they feature all the benefits of sweet potatoes in a convenient snack. You won’t feel like you’re missing out on traditional refined potato chips. Simple swaps like these can help add healthy complex carbohydrates into your diet. This gives you lasting energy whilst providing extensive nutritional benefits. You don’t have to miss out on all the foods you love, but simple changes can enhance your long-term health.
Author: Katy Roubin, Muscle Coach Supplements Marketing Assistant