Today’s post covers a few helpful tips for choosing the right carbs. Many people are under the misconception that you should avoid carbohydrates all together, but this is not true. As the case with many other vitamins, proteins, and minerals, you need to include carbs into your meal plan. However, the smart thing to do is to focus on the right carbs.
Basically, you need to envision carbs as raw materials that boosts your body. Your body needs to produce sugar for energy. The best carbs are the ones that take longer to break down, and are referred to as “complex carbs.” Here are a few useful tips on what to look for.
11 Best Tips For Choosing The Right Carbs
1. Can I Eat Bread?
Yes, you can, but the key is to choose bread with complex carbs that are actually beneficial. It all depends on the grain used to make the bread. For instance, whole wheat, rye, oats, and barley would be your top selections.
2. Always Read The Food Labels
Most foods have labels on the package with the nutrition information. When it comes to sugar, be on the lookout for anything that ends with “ose.” For example, fructose, maltose, sucrose, or dextrose. The closer they are to the top, the more added sugar the food contains.
3. Which Fruits Are Best?
You might think that most fruits are healthy, right? Unfortunately, not all of them are your top choices, however, they’re still healthier choices than sweets, biscuits, or chocolates, because most of them contain nutrients like potassium and vitamin C. Look for fruit with a high fiber content, usually fruits with skins that are edible, like berries, pears, and apples.
4. Excellent Grain Choices
Have you heard of quinoa before, a whole grain that originates from South America? Other exciting grain choices with complex carbs you can give a try are bulgur, millet, and triticale.
5. You Need To Avoid Simple Carbs
Easier said than done for most! Many foods are processed with added sugars which are generally not healthy choices. However, some foods naturally contain simple carbs, and these foods form part of a balanced eating plan. For instance, dairy products or milk have lactose. I think moderation is key when including them into your diet.
Related: 5 Best Weight Loss Tips For Moms Over 40
6. Fall-Like Veggies Are Great!
Excellent choices for foods with complex carbs are foods that make you think of Autumn, like squash, sweet potatoes, and pumpkin. There are also great recipes for sweet potato and butternut that you can give a try.
7. Beans, Beans, Glorious Beans!
A fantastic way to include complex carbs in your meals is using beans, white, garbanzo, black, pinto, or kidney beans packed with fiber. While you are browsing the aisle, you can also pick up some split peas or lentils which you can add to soups or stews to ramp up your complex carb intake.
8. Be Mindful of The Drinks You Choose
Sodas are good examples of simple carb drinks. Most carbonated sodas contain sweeteners like high-fructose corn syrup. It is usually listed high up on the nutritional label. These are generally the carbs you should try to avoid.
9. Use The Right Sweeteners
A quick way to amplify your simple carb intake is using the wrong type of sweeteners in your coffee or oatmeal. Use brown sugar, honey, maple syrup, and molasses in moderation. Adding no sugar to your coffee or morning cereal is actually the healthiest way to go, but for some, it’s not a very appetizing choice. Instead of brown sugar, rather add a bit of ground cinnamon and fresh fruit to your oatmeal or cereal. Also be mindful of artificial weight-loss sweeteners – not all of them are as innocent as they seem.
10. Opt for Guilt-Free Treats
This might come as a surprise, but popcorn is in fact a whole grain. Instead of reaching for a packet of potato crisps, rather snack on popcorn, a good source of fiber and complex carbs. This doesn’t mean the shop-bought varieties that are loaded with sodium and fat. The healthiest option is air-popped popcorn with your favorite spices and dried herbs.
You can also buy sugar-less biscuits or sweets, but read the nutritional label to make sure you’re choosing the right ones. If you are a chocoholic like me, you can also opt for dark chocolate which contains less sugar.
11. Brown or White Rice?
Most restaurants ask whether you’d like brown or white rice, but which option is the best? White rice is generally less healthy because it is a refined grain, which means most of its vital nutrients like fiber were lost during processing. However, brown rice is an excellent source of complex carbs because it is a whole grain.
Final Thoughts
I hope my post about choosing the right carbs has been insightful, and that you will keep these tips in mind when you’re embarking on your healthier-eating journey. It’s normal to have days where you fall off the bandwagon and indulge in a few not-so-healthy carb meals.
Just fall back into your healthier habits going forward. After all, we’re just human and can’t always follow the rules. When you’re adopting a healthier lifestyle, don’t look at it as a “diet”, but more of a healthier life change.
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