Everybody needs carbohydrates. In fact carbohydrates are the only source of energy the brain and the central nervous system can use for fuel meaning they are vital for life. This food group, however, has been given a terrible rap in recent times through being associated with weight gain and poor health. There is varying degrees when it comes to the type and quality of carbohydrates, and it is the unhealthy options that have given all carbohydrates a poor reputation. There is a big difference when it comes to the types of carbohydrates – on one end of the scale are healthy, nourishing complex carbohydrates and on the other end are processed and refined simple sugars. They both play a similar role in your body but with an entirely different outcome. Complex carbs fuel you with stable energy, make you feel good and nourish your body, whereas simple sugars spike your energy levels, make you tired and lethargic, alter your moods, damage your gut, make you store fat, prevent you burning fat, and have a drug-like effect on your brain – to name just a few. When it comes to poor digestion and gut health, as well as weight gain and general health, the refined and processed carbohydrates often made with wheat and/or sugar are where the damage is being created, along with some of the other heavily refined grains. Refined carbohydrates (simple sugars) enter your blood stream extremely quickly sending your pancreas into overdrive to produce enough insulin to deal with it, resulting in huge spikes of insulin in your blood. Whereas, complex carbohydrates enter your blood stream steadily and gradually keeping insulin levels regulated and stable, so the fuel and nutrients from the carbohydrates can be sent around your body to your body cells. The extremely healthy and nourishing carbohydrates such as vegetables, fruit and wholesome carbohydrates offer your body substantial goodness and nutrients and mustn’t be left out of your diet. Some people, especially active people, run better off a higher quantity of carbohydrates in their diet, but a generalised recommendation is to have around 50% of your diet carbohydrates. This sounds a lot when we are encouraged to believe they are bad, but within this 50% I suggest 40% comes from vegetables and fruit. This leaves around 10% intake throughout your day from alternative carbohydrates, but preferably not wheat or refined gluten-free flours. Aim to include carbohydrate-rich starchy vegetables in your daily diet as they are full of nutrients but also supply your body with lots of energy. Try including:
And top up your carbohydrate intake with a small amount of alternative options each day, such as:
Roast Beetroot and Chickpea Salad Ingredients
3 large raw beetroot 1 can chickpeas, drained and rinsed 1 red onion 1 tablespoon coconut oil, melted 4 cloves garlic, finely chopped 1-2 teaspoon dried rosemary Sea salt and cracked pepper to taste 1 handful of baby spinach Directions Preheat oven to 180°C. Wash and cut off tops and tails of beetroot but don’t peel. Cut into small cubes and add to a large mixing bowl. Rinse and drain chickpeas and add to the bowl with the beetroot. Cut the red onion into 8ths and add to the beetroot, along with the garlic, rosemary and salt and pepper. Melt the coconut oil and mix through the vegetables well. Line a large baking dish with baking paper and spread ingredients out in a single layer on the paper and roast in the oven for 25-30 minutes, or until cooked and slightly browned. Remove from oven. Place the handful of baby spinach on a plate, and pile beetroot, onion and chickpeas on top. Enjoy! Kerri x
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Kerri van de Loo - Mindfulness coach, Personal Trainer, Nutrition Coach & SELF-LOVE COACH:Join our Online Wellness Club here: https://www.bodyessence.co.nz/wellness-club.html Categories
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December 2022
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