Glenn Hill personal trainer
Well i will try and shed some light with this blog.
Carbohydrates are our primary energy source and are essential for good health.
We need carbs and not all carbs are bad, you shouldn't have a really low calorie diet for any longer than the odd day.
I could confuse the life out of you here, but i wont, i will make it as simple as i can.
I am gonna talk about simple, complex, starchy and fibrous carbs.
single sugar molecule, these are the ones that will give you an energy spike and a low, often leaving you tired and hungry for more simple carbs. Fruit (fructose)are simple carbs and glucose naturally occuring in food. This is why lots of fruit isn't great for weight loss. You often get high fructose corn syrup (HFCS) in fizzy drinks, squash and fruit juice. HFCS is absorbed so quickly and leads to poor food choices, over eating of the wrong food and drinks. Dairy is also a simple carb.
Complex carbs - starchy and fibrous
Most complex carbs contain fibre and provide energy without the highs and lows of simple carbs. Complex carbs from natural sources are normally nutrient dense and therefore good for health.
Starchy carbs are calorie dense and are fully absorbed into the body, so everything you eat can be stored as fat.
Fibrous carbs are the best ones for weight loss and good health because fibre is the indigestible part of the plant. Therefore they have less calories per size of food and help with digestion.
An example: 350 grams of rice (starchy carb) contains more than 400 calories, while 312 grams of broccoli (fibrous carb) contains just 60 calories. So doesn't it make sense to have a larger portion of fibrous carbs?
I will provide a list at the bottom of the blog on starchy - fibrous.
All of these fibrous carbs are great, however the carbs to try and avoid as much as possible are the refined carbs, anything that has been altered to make it taste better, look better, last longer etc. These carbs are calorie dense but also very low to no nutritional value (fibre, viatmins and minerals)
refined grains and sugar products
white pasta, white bread, pretzels, crisps, biscuits, sugar, sweets, pastries, soft drinks and so on. These are all high calories with no real nutritional value - SO JUST BAD BAD - avoid as much as you can.
However most of these have a whole grain, whole food un altered variant, check for them.
good fibrous carbs
Basically have a little more of the complex fibrous carbs as they are filling and nutrient packed and don't send your hormones up and down, making you feel like crap. Also these complex carbs aren't a worry when it comes to diabetes.
A rule of thumb here for how much carbs in your food.
for fat loss roughly 40 - 45 % carbs with a good 35 - 40 % protein (meats-fish)
I am running a 25% discount on personal training until march the 1st, if any ladies would like to totally change your lives.
Glenn (nutrition geek) Hill
ladies at leisure gym - chester le street - 01913874222