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
- Fiber-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 can consume starchy carbs in moderation because at that time the body can process them better. Therefore, if your goal is to lose weight, you save starchy carbs such as rice, potatoes, corn and bread for the days you are training (and, if you exercise every day, you can eat them every day;)).
Tips for worry-free carb consumption
- If you goal is weight loss, you save starchy carbs for the first meal after exercise.
- Choose whole grains (brown rice, barley, whole wheat breads) over processed ones (white rice, white breads, cakes, pastries).
- Eat veggies/fruits with their skins for extra fiber. It slows down digestions and prevents a blood sugar spike.
- Have carbs as part of a meal rather than on its own. Pairing with protein and healthy fats lower their glycemic load.
- Keep in mind that one serve is about the size of your cupped hand. So, don’t go heavy handed on the scoops.
