So at what stage did we start to blame carbohydrates as the main source of weight gain!? When in reality carbohydrates are not the one to blame, and the whole conception of carbohydrates being the enemy is all a myth!
Clarification of known myths
‘Avoiding all carbohydrates who choose to do high protein diets’- It is important for those who choose high protein diets to still contain moderate amounts of carbohydrate, as it helps maintain weight loss.
‘Carbohydrates are fattening’- NO! Carbohydrates alone do not cause weight gain. However, they have the same energy value as protein and only half as much as fat. When really, it is the total number of Kilojoules or calories of energy you eat that counts.
‘Try to avoid carbohydrates at night time’- There is no solid evidence to support this myth. However, this theory may have come about as by cutting out carbohydrates and thereby reducing the amount of food being consumed. Actually, it’s what you eat at any time of the day, along with how much you exercise that will determine your weight. This is all part of your total energy balance. Of course, if you have diabetes and if you are on medication, then it is important to consider how you distribute your carbohydrate throughout the day. Your health professional, such as an Accredited Dietitian Nutritionist can help guide you with this.
Benefits of eating Carbohydrates!
By eating quality carbohydrates you will be fuelling your body and brain to ultimately perform better. Quality carbohydrates are foods that deliver more nutrition and help maintain longer lasting energy. Such foods are; rice, legumes, dairy, fruits and starchy vegetables.
So what type of carbohydrates should be consumed?
You want to be choosing carbohydrates which are nutrient dense, as they contain a range of vitamins and minerals. Furthermore, carbohydrates also contain a good source of fibre and phytonutrients. Phytonutrients, including antioxidants are protective components found in foods that protect you from disease. Choosing carbohydrates with a lower glycaemic index (GI) have a range of health benefits such as, smaller rises in blood glucose levels due to the slow absorption of the food.
Include carbohydrates in your day to obtain a healthy life. Written below is a good recipe containing carbohydrates.
Healthy brown rice salad
Ingredients
- 1 cup of brown rice
- ½ cup of fresh herbs (e.g. coriander)
- ½ cup of fresh cut pineapple
- ½ red onion
- ½ of red sliced red capsicum
- ½ cup of chopped almonds
- 1 lime (juiced)
- 1 tablespoon of extra virgin olive oil
Method
- Cook brown rice. Drain and rinse then let cool.
- Chop pineapple, red onion, red capsicum, herbs and almonds.
- Mix chopped ingredients with brown rice
- Juice lime and mix with olive oil
- Pour on top of salad before serving
Enjoy!
