First of all, keep in mind that carbohydrates are not bad for you. They do have an important function for the body which is supplying energy to the brain and muscles, especially during exercise. However, not all carbs are the same. There are different categories which are:
· Simple sugars – table sugar, honey, lollies, candies, cakes , pastries
· Starchy carbs – grains (rice, barley, wheat, rye), beans, potatoes, corn, peas
· Fibre-rich carbs – veggies and fruits
Usually veggies and fruits are very low in calories and can be consumed in larger amounts than the other carbohydrates, especially when trying to lose weight. However, after exercise you may consume starchy carbs in moderation because at that time the body can process them better. Therefore, if your goal is to lose weight, you should save starchy carbs such as rice, potatoes, corn and bread for the days you have a training session (if you exercise every day, you may eat them every day;)).
How much should you consume?
· If you goal is weight loss, you can have one serving of starchy carbs with the first meal after your training session.
· Choose whole grains (brown rice, barley, whole wheat breads) over processed ones (white rice, white breads, cakes, pastries).
· Sweet potatoes are preferred than white potatoes.
· Have starchy carbs together as part of a meal rather than on its own (lower glycaemic load)
To simplify, one serve is about the size of your cupped hand.