Eat Good Carbs for Health and Weight Loss

In my latest book, 'The Magic of Sensible Dieting', I explain that carbohydrates are not the bad guys that we thought they were. Carbohydrates are not only essential for good health and energy, they are incredibly effective for weight loss, contrary to popular belief. The only thing that matters is to choose the right sort of carbohydrate, as there are 'good' and 'bad' carbs. Focus on the good ones and avoid the bad ones as much as possible.

Carbohydrates provide the body with glucose, which is essential for the proper functioning of your body cells, as well as your brain cells. Without glucose, you can't think clearly, you can't concentrate. If you cut carbohydrates out of your diet, you will feel weak, and your thinking will be muddled. Complex carbohydrates are the 'good' guys, because it takes time to break them down into glucose. Foods rich in complex carbohydrates are usually packed with fibre too, which slows the absorption of glucose even further, making them slow release energy foods. They will keep you full and your blood sugar level will remain even throughout the day. This will keep hunger and cravings at bay, and give you sustained energy. 

Simple carbohydrates are the ones to avoid. They are often found in packaged, ready-made foods, including microwave meals and canned soups. Most processed supermarket foods contain refined sugar in one form or another, and if you want to lose weight or maintain your current weight, stick to fresh foods as much as possible, and avoid anything out of a package, unless you read the label carefully.  Avoid white bread, white pasta and white rice, as well as sweets, candy, chocolates, crisps, cakes, crackers, packaged breakfast cereal, burger buns and biscuits. 

Go for whole grains: brown rice, wholegrain pasta, beans, whole wheat bread, whole oats, buckwheat, quinoa, whole rye, wholegrain barley and wholegrain corn. These foods are rich in fibre, vitamins, minerals and phytonutrients, all beneficial to your health. They have a low GI (glycemic index), as they cause only slow changes in your blood sugar levels, therefore preventing diabetes and heart disease. Bad carbs usually have a high glycemic index, which means that their consumption is followed by a rapid rise in blood glucose levels, which is bad for you and predisposes you to chronic diseases. 

Fruit and vegetables are loaded with vitamins, minerals, phytonutrients and good carbohydrates. Bananas in particular are an excellent source of carbohydrates, and they contain a lot of potassium too, which is good if you suffer from headaches and fatigue. Legumes such as beans, peas and lentils are high in fibre, complex carbs, but they're also high in vegetable protein and low in fat, which makes them particularly valuable. Legumes have been shown to decrease the risk of cardiovascular disease, type 2 diabetes as well as certain types of cancer.

Include beans in your diet as they are a good source of protein and slowly digested carbs. Eat whole wheat or whole oats for breakfast, wholegrain bread for lunch and ad brown rice, wholemeal pasta, millet, barley or quinoa to your evening meal. Good carbohydrates are essential for health and vitality. They will help you lose weight, as they are satisfying and provide you with lasting energy.

With my best wishes for your success,

Bella