Complex carbohydrates are rich in fiber and are not highly processed like refined carbohydrates, they take longer to digest and hence provide a sustained source of energy for a longer duration. You also feel satiated faster with lesser quantity of food and will not have that urge to snack unhealthily between meals. This pattern would then lead to reduce intake of calories and hence lead to weight loss. But weight loss is not the only benefit of consuming this amazing food.
Fiber in complex carbs helps to lower cholesterol and maintain healthy glucose levels hence keeping a check on diabetes. These foods help to keep the blood sugar in check by enhancing insulin sensitivity and by improving blood glucose control. By adding more density to food; you will not only need fewer calories to feel fuller as mentioned previously but the fiber also assists in eliminating waste products from the body. 40 grams per day is the recommended guideline for fiber intake and most Indians are far from this count
Health and Wellness coaches aspire to provide reliable education that can come handy while making informed choices for self or the family. Doing by understanding the meaningfulness and the purpose of an action leads to better compliance. You may think it for yourself. If I just ask you to not eat white bread from tomorrow; how long would you listen to me? 2 days? 3 days? Or probably a week?. Now how about I equip you with the education mentioned above and the ask you to make a choice between white bread and brown bread. Which one would you choose? And why? Think for yourself. You might probably choose brown bread and the choice will be yours and not forced by me. You will be the in charge of your own health without being forced to follow instructions under a whip.
Coming back to getting educated!
The protective effect of whole grains or complex carbohydrates is due to the presence and interaction of several biological active constituents, including dietary fiber, vitamin E, magnesium, folate, and other nutrients. Dietary fiber in complex carbohydrates has been shown to decrease glucose, insulin, and serum lipid concentration in both diabetic and non-diabetic persons. Magnesium, a rich constituent of the grain germ, is associated with low insulin concentrations and a low incidence of type 2 diabetes. And vitamin E and folate have independently been associated with a reduced risk of coronary heart disease.
So the solution is not to eliminate carbs completely but to substitute refined carbs with complex carbs.
Here are some examples of complex carbs that you can learn to fall in love with. Just like I did!
- Wheat germ
- Whole Grain Bread
- Whole Grain Pasta
- Brown Rice
- Wild Rice
Fruits, vegetable and legumes also have complex carbs. Fruits packed with complex carbohydrates include apricots, oranges, plums, pears, grapefruits and prunes. In vegetables, broccoli, cauliflower, spinach, turnip greens, eggplant, potatoes, yams, corn, carrots, onions, all types of lettuce, celery, cucumbers, cabbage, artichokes and asparagus are all examples of these. Specific examples of complex carbs in legumes include lentils, kidney beans, black beans, peas, garbanzo beans, soybeans and pinto beans.
So if you are just like me, and Pizza is one of your favourite meals, I recommend making the pizza base at home with whole-wheat or multi-grain flour. While making the dough add 2tsp of rapid rise yeast for 3 ½ cups of flour. Now, put on your creative hat, and experiment with different toppings. I usually like olives, organic chicken (marinated in Tandoori Masala), peppers, and onions on my pizza. You may want to add a dash of cheese once you have layered your toppings on your pizza base. Make sure you have pre-baked the pizza base for 5-10 minutes before you add the toppings and bake again until pizza base is lightly brown and your toppings are cooked. Voila! Your pizza is ready!
The bottom line is you can still enjoy all the foods you love by making some minor alterations in the ingredients. A Health and wellness coach will help you View yourself as a whole and not someone who is working in isolation, eliminating the element of fear and instead accepting and respecting your individuality. Respecting your relationship with food and enjoying the feel of it will help you focus on positives that will be influenced by your desire for a healthy body and mind.
So go on focus on whole life planning and visit your local grocery stores, fill your shopping cart with complex carbs options suggested in this article. You can thank me later for your increase in energy, vitality and even weight loss!