Are you afraid of eating carbs?
It is the 5-letter word people are so afraid of, but should not be.
Let’s get this out of the way… carbs are not the problem. It is the “type” of carb you choose that really matters.
Not all carbohydrate foods are created equal. In fact, they behave quite differently in our bodies.
The glycemic index (GI) describes this difference by ranking carbohydrates according to their effect on our blood glucose levels.
Choosing low GI carbs – the ones that produce only small fluctuations in our blood glucose and insulin levels – is the secret to long-term health and weight maintenance.
Hear this though my friends, your body actually NEEDS carbs to function properly. The glucose that comes from breaking down carbs is the main fuel your body uses for energy.
Why complex carbs? Good question!
Complex carbs digest slower than simple carbs. They are also full of fiber, which keeps you satiated and energized for longer.
The more satiated you are, the less snacking you’ll probably do. Having more energy from eating complex carbs can lead to more movement as well.
Put those two things together and you’ve got weight loss/weight management, and you will be feeling better with more energy.
Let’s not leave out that complex carbs are full nutritional benefits like vitamins and minerals, often not found in simple carbs (AKA – simple sugars.)
Where to find your complex carbs.
Most of your carbohydrate needs should come from fruits, vegetables, legumes and whole grains. White flour, pasta, breads, crackers and cereals should be limited.
The plant world is full of complex carbs to choose from, which is just another reason to be eating more plant-based.
Some examples include:
Carrots, Beets, Parsnips, Peas, Sweet Potato, Butternut Squash, Apples, Bananas, Berries, Grapes, Kiwis, Mango, Watermelon, Black Beans, Chickpeas, Lentils, Kidney Beans, Brown Rice, Oats, Wheat, Farro, Quinoa, and Wild rice.
Try to add in some complex carbs this week and see how you feel. It is an easy experiment and a great way to tap into the signals your body sends you after eating.
Complex Carb Snack Ideas.
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Smoothie with banana, handful of greens, 1 tbs almond butter, Oak milk
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1/2 a sweet potato or yam mashed and sprinkled with cinnamon
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Apples with or without 2 tbs natural peanut butter or almond butter
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3 cups air-popped popcorn
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Whole grain toast (Ezekiel Bread) with smashed avocado, tomatoes or cucumber slices and pinch of salt and pepper
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1/2 cup of chia pudding with berries
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Healthy crackers (Mary’s gone Crackers) and 2 tablespoons hummus
