Carbohydrates: Choose complex carbs instead of simple ones

Most people think carbohydrates are the wicked stepmother in our body’s fairy-tale, poisoning and ruining it. Accepted, the metaphor might be a bit exaggerated, but it is a fact that the unaware eye views carbs negatively.

Carbs have not always been viewed upon as bad for the body. And, to be honest, they aren’t. What we need to understand is how different types of carbs affect the body differently.   

          

They can be broadly classified into two groups: simple and complex carbs. Simple carbs are contained in processed foods like white flour and white sugar and in a wide variety of products that are made using them. Such carbs are bad for the body, and although we know we should avoid them, we are attracted to them like bees to nectar. Naans, roomali rotis, biscuits, cakes, mithais, chocolates and soft drinks are just a few of the sources of simple carbs.

Complex carbs are found in veggies, fruits, dry fruits and whole grains like rice and millets. They are healthy and help in stabilising blood sugar levels and regulating hunger, lowering weight and cholesterol levels.

Comparing to these, simple carbs make the liver and pancreas work overtime as they cause a sudden rise in blood sugar levels. And just after this sharp spike, the blood sugar levels fall dramatically. The body then craves food and the individual becomes tired, restless and irritable.

Simple carbs can also cause weight gain, chronic disorders and diseases like heart disease, gall stones, kidney stones, arthritis as well as cancer. But the fact is that your daily diet must contain at least 60 per cent of carbs. Out of this, 40 per cent of carbs should come from veggies and fruits alone. You need these for energy and with all the antioxidants, minerals and vitamins that they provide; this is the best deal you can get. 

Sources of good carbs, whether simple or complex are:

• All fruits and vegetables: They are healthy complex carbs, full of vitamins, minerals, fibre and not high in calories, making them suitable for weight loss.
• Grains: They offer both healthy complex carbs and fibre, ideal for weight-loss. Due to the low-calorie and high-fibre content, it satiates hunger for a longer duration.
• Yams: A good source of potassium, the mineral which helps control blood pressure. As it is rich in fibre it also slows the rate of absorption of sugar in the bloodstream.
• Sweet potato/potato: It contains Vitamin C, which builds immunity, Vitamin D, which increases energy levels and builds healthy bones, iron and magnesium which keep the heart healthy.
• Corn: This is high in fibre and low in fat. It contains both soluble and insoluble fibre reducing cholesterol levels, lowering the risk of heart disease and preventing constipation.
• Dry fruits: Raisins, apricots, prunes, figs and dates are low in sodium and extremely low in saturated fat and cholesterol. They are a good source of dietary fibre and satisfy sweet cravings.

Tips to Make Eating Healthy Easier

In the middle of the week, after staying late at the office for three days in a row, it can be much easier to make a stop at a fast-food restaurant on the way home than even think about cooking a healthy meal for you and your family. Surprisingly, though, cooking healthy meals can be really easy if you follow these simple tips.

Plan a Weekly Menu

The best way to keep yourself from eating pizza and takeout all week is to plan a weekly menu of foods that you will make during the week. On the weekend, take a few minutes to look through your cookbooks or search the internet for great recipes you want to try, make a grocery list, and go buy all the ingredients you'll need for the week. Keep in mind that you can save money by making several meals with the same ingredients, and this also helps to avoid wasting food. You can make burgers one night and tacos the next, for example, all while using the same ground beef and veggies. Write down your menu and tape it to the refrigerator so everyone in your family knows what you're having, and so you're held accountable for making the food you planned to make. Creatively using leftovers can also be a real time-saver and help you cook healthier meals each night.

Chop in Advance

No one wants to come home after a long day at work and stand on their feet in the kitchen, chopping vegetables. Immediately after you get home from the grocery store, chop everything you'll need for the week and store it in reusable containers. You can even organise your containers based on what meal you'll be cooking, so all you have to do is come home, take out the proper containers, and toss them in the pan.

Buy Frozen Foods

Frozen foods are a great time-saver. I'm not talking about frozen pizza or TV dinners, here. If you're trying to eat healthy, you probably want to avoid those items! However, steam-in-bag vegetables and pre-marinated meats are a great way to eat healthy without spending too much time preparing a meal. They're easy to pop in the microwave or oven right after work, and they taste great, too. Just be sure you thaw your meat before going to work so you don't have to spend time doing that when you get home.

Cook With Colours

People eat with their eyes as much as their taste buds and part of making healthy meals appetising is making them look good. Make it your goal with each meal to put as many colourful foods on the plate as possible. Have green and orange vegetables, white and yellow cheeses and breads, and blue and red fruits with every meal. This will not only make your plate look delicious, but it will help you get all of your key nutrients, too. It helps, also, if you divide your plate into four, putting a different piece of the meal - and of the food pyramid - in each segment. This can help ensure you get all you need to keep you going through a busy work week.

The Simpler the Better

You don't have to "master the art of cooking" to be a great chef. When looking for recipes, a good rule of thumb to follow is the simpler the better. Recipes with five to ten ingredients are usually the best, especially for the work week. Just some really good meat and veggies will do the trick.