I have been going to the gym 2 to 3 times a week, I have seen my body shape improving but at the same time I have been getting heavier. I know it is because I am putting muscle on but it is really very disheartening so I have decided to join slimming world. I started Tuesday and since then I have been eating Jacket potato's and pasta, this is everything that people tell you not to eat as they are carbs and carbs are bad for you, so I decided to do some digging regarding this and this is what I have found.
Doctors and dietitians are saying that eating carbs should be part of our healthy diet. Carbohydrates are whole grains, fruit and vegetables and carbs are also present in milk and dairy products.
Nutritionist Juliette Kellow says "Carbs are our friends" especially if we are dieting because they're less energy dense than fat. "If we chosse wholegrain or 'brown' ones which come packaged with fibre they help ius to feel full too. "However many carb-rich foods such as cakes, chocolate, crisps and biscuits also contain a lot of fat and therefore a lot of calories. (These foods I have to avoid)
"Processed carbs including sugary cereals and white bread, rice and pasta, are stripped of vitamins, minerals and fibre so are less satisfying than wholegrain varieties".
Whole grains contain all parts of the grain: the germ, endosperm and bran. When grains are milled or refined the germ and bran are extracted removing a large amount of nutrients and fibre.
That's why products made from these refined carbs are sometimes called "processed" carbs. Milling whole grains to make wholdgrain or wholemeal flour means none of the goodness of the grain is lost. They provide carbohydrates, fibre, protein, B Vitamins, minerals, plant-based antioxidant phytochemicals and are low in fat. Eating 3 servings a day has been linked with lower blood cholesterol and a reduced risk of heart disease.
A diet rich in whole grains can also reduce the chances of a strode, bowel cancer, asthma and gum disease and lower blodd pressure.
Glycaemic index or GI is a scale from 0-100 that measures the rate of digestion and the body's glycaemic or blood glucose response to foods.
GI is a good indicator of the foods to keep blood sugar levels stable . The GI of a food is affected by many things such as the types of fibre, fat and starch it contains and size of the particles. "Low-GI foods (under 55) are digested more slowly so our blood glucose rises accordingly and stays high for longer" say's Azmina Govindji from the British Dietetic Association. "This helps us to feel full and keeps ur mood and energy levels more stable"
Cooking with good grains:
Barley: A good source of fibre and selenuim, needed for a healthy immune system, it has a nutty flavour similar to brown rice. Add to soups.
Bulgur: Made from boiled, dried and cracked wholewheat dernels, this is a middle Eastern staple. Try it in salads and stuffings
Couscous: Soaked until fluffy then mixed with glavourings, this grain is a great alternative to pasta and rice. Try out the wholewheat variety which has more fibre and protein.
Millet: Gluten-free and with high levels of B vitamins and magnesium, millet is popular in Indian recipes such as pilafs. Use in baking or eat it as a cereal in puffed or flaked form.
Oats: The most popular whole grain and a good source of soluble fibre. Go beyond porridge and try oats in smoothies, bread and cakes.
Quinoa: A complete protein containing all 8 essential amino acids, it's also gluten-free, easy to digest and packed with dietary fibre, magnesium and iron. Use as an alternative to rice and in stuffings and salads.
Rye: Naturally lower in gluten than wheat, tye produces close-textured loaves. Try Scandinavian-style breads such as pumpernickel.
Spelt: Higher in protein than ordinary wheat, this ancient grain is also a good source of vitamin B2, needed to realease energy. Use it instead of rice in risottos or try it tossed into salads.
http://www.tmnaturehealth.co.uk/lifestyle_analysis.htm
No comments:
Post a Comment