We all need a little fat. But none of us need the amount
or the type we commonly eat.
- Because complex carbohydrates are less fattening, very healthy and
less easily converted to body fat.
- Because they are a great source of energy.
- Because our brain depends exclusively on them.
Carbohydrates - a brief explanation
There are 3 basic types of carbohydrates
1. Simple Carbohydrates - also
These are made up of simple molecules that are quickly and easily digested
into the bloodstream. The sudden surge of energy they produce can be
very upsetting for our system.
These carbohydrates should be eaten only in small
Foods high in simple carbohydrates
Table-sugar, syrups, preserves, jelly, ordinary sodas/ soft drinks,
sweets, candies, cakes.
Food ingredients high in simple carbohydrates
Dextrose, fructose, glucose, lactose, maltose, sucrose, fruit juice
concentrate, molasses, glucose syrup, honey.
2. Complex carbohydrates
These are made up of 'complex' molecules, so it takes longer for our
body to digest them. Result? We stay full for longer and our system
is not upset.
We should eat about 60% of our calories in the form
of complex carbohydrates.
Foods high in complex carbohydrates
Wholemeal bread, potatoes, pasta, rice (esp. brown) fruits, vegetables,
3. Very complex carbohydrates
- also known as Fiber
This type of carbohydrate is SO complex that we can't digest it at all!!
Nevertheless, it provides bulk which keeps us feeling full and it has
significant health benefits. It helps lower cholesterol, reduces the
risk of diabetes and helps combat certain cancers.
We should eat 25-30 grams of fiber per day.
and very complex carbohydrates are ESSENTIAL ingredients in
any healthy weight loss diet. That's why low-carbohydrate diets
are so UNHEALTHY.
Eat more complex carbohydrates
Like potatoes, wholemeal or wholegrain bread, oats, cereal, rice, pasta.
Eat less sugar and sugary foods
Like table sugar, soft drinks, cookies, candy.
Switch to lower-sugar options, drink water and fruit juices rather than
Eat more fruit, vegetables and salad
Make these foods a major part of your diet
Eat more fiber
Eat more beans, legumes for extra fiber.