CARBOHYDRATES - A Power Source
People used to think staying in shape meant staying away from bread, pasta and potatoes. The fact is, we all need starches - or carbohydrates - every day.Current dietary guidelines focus on increasing the emphasis on foods that supply complex carbohydrates and dietary fibre and decreasing fat consumption. People who eat lots of complex carbohydrates, fibre and less fat are healthier. They have less risk of having heart disease and certain cancers, and they have fewer digestive problems such as constipation and hemorrhoids.
Eating foods high in complex carbohydrates and lower fat is a good way to control your weight. Our body must work harder and use more energy to digest foods high in carbohydrates.
Weight for weight, carbohydrates provide less calories than fats. For example, 1 gram of carbohydrate has only 4 calories as opposed to 1 gram of fat which has 9 calories. So when it comes to calories, look beyond the bread, potatoes or pasta. It’s the toppings, spreads and sauces that we add that contribute most calories.
Increase Your Carbohydrate Intake
Did you know that 55% of your daily intake should come from carbohydrates?- Consider a variety of bread products, especially whole grains such as whole wheat, cracked wheat, rye, oatmeal and pumpernickel.
- Try breakfast cereals, especially whole grain, oatmeal or bran cereals.
- Add lots of vegetables to your spaghetti sauce (instead of plain tomato sauce)
- Add a variety of dried beans to soups.
High Performance Fuel
Examples of carbohydrates include breads, crackers, rice, pasta, potatoes, bagels, cereals and vegetables, such as dried peas, lentils and beans.Start thinking differently about planning your meals. Start with carbohydrates. Make the rice, pasta, bread, cereal or the vegetables the centre of the meal. Then add fish, meat or poultry.
Carbohydrates are the best “high octane” fuel for athletic performance.
Carbohydrates are not high in calories, but watch what you put on them - toppings can add hundreds of calories, especially butter and creamy sauces.
Food rich in complex carbohydrates supply protein, fibre, vitamins and minerals without filling you up with fat, sugar and calories.