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Focus On Carbohydrates – Types, effects, intake requirements & more

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What are Carbs for:

  1. Protect muscle mass (proteins) from being burn during exercise
  2. Provide energy

Which Carbs to prioritise & why:

Complex Carbs (or starch) are generally considered healthier for several reasons:

  • Slower digestion & steady energy
  • Fiber content 
  • Nutrient density
  • Satiety 
  • Lower Glycemic Index
  • Reduced risk of chronic diseases 

Glycemic Index of Foods

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Complex Carbs to incorporate into your diet:

  1. Whole grains 
  2. Legumes 🫘 
  3. Veggies 🥦 
  4. Whole wheat bread 🍞 
  5. Fruits 🍎
  6. Oatmeal 🥣 
  7. Brown/Black rice
  8. Barley 
  9. Whole wheat pasta 🍝 
  10. Buckwheat

Carbs Recommended Dietary Allowance:

  • 45 to 65% of total daily calories.
  • Reduce to 25 to 40% for weight loss program.

Top 5 countries with high-carbs diets:

  • China 🇨🇳 (rice,noodles..)
  • India 🇮🇳 (rice,wheat,lentils..)
  • Indonesia 🇮🇩 (rice,noodles,starchy veggies..)
  • Japan 🇯🇵 (Various rice..)
  • Italy 🇮🇹 (Pasta, bread-based products..)

So, what is the place of rice in a healthy diet?

Rice can be part of a healthy diet & can contribute to weight control, depending of several factors:

  • Portion size 🍚 
  • Type of rice (brown,black better than white)
  • Preparation method (steam or boil without oil & better)
  • Balanced diet (add lean proteins, healthy fats & veggies)

Being mindful of your carbohydrate intake is crucial for maintaining a healthy diet. Pay attention to portion sizes, choose complex carbohydrates, and consider how different types of carbs affect your energy levels and overall health. Always remember that nutrition & exercise go hand to hand 😉

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