Carbohydrates (Fruits, Beans, Whole Grain..)
Carbohydrates are a vital ingredient for your
bodyís nervous system as well as an essential source of energy for your daily
activities. Strength and endurance
are positively correlated with the amount and quality of carbohydrates that you
consume. Below I have listed some
of the dos and doníts as far as carbohydrates are concerned:
I. Carbohydrates, simple (fruits) and complex (beans, whole wheat products, etc.), are to be consumed earlier in the day, but try to stay away from the simple carbohydrates such as sugar, corn syrup, etc.
Vegetables and fruits are the best sources of carbohydrates. Vegetables are an excellent source of your complex
carbohydrates and full of nutrients such as fiber.
The majority of your carbohydrate intake should be of complex
Fruits are an excellent source for carbohydrates.
These can be eaten in the morning, early afternoon, and even early in the
evening. Fruits are good because
they are sweet and taste good, but they do not spike your blood with sugar and
therefore do not stimulate insulin secretion. (Note: Pure fruit juices will say they have simple sugars in them,
but they are made of the simple sugar fructose, which is good for you, just make
sure it is pure.)
Pastas, potatoes and breads (bagels, pretzels, etc.) are some of the best
carbohydrates for you. These
carbohydrates are an excellent source of long lasting energy and are excellent
energy sources to be consumed in the morning and early afternoon in limited
amounts and with minimal fat. Eat them in very small portions.
Sugar is a simple carbohydrate and should be avoided as much as possible.
Remember that fructose is a good carbohydrate and does not stimulate
insulin secretion like sugar does. Once again, watch out for the nutrition
labels because they will label fructose as a simple sugar, but it is not bad for
you. Just make sure that the fruit
juices, fruit cocktail, and other fruit based foods do not have any of the
following listed in the ingredients: sucrose, sugar, corn syrup, etc. = Bad
carbohydrates. If it contains any of those ingredients, it is not pure
fruit and possesses sugar.
Do not eat much fat when having a meal or snack full of carbohydrates.
Aim to consume the fats latter in the evening when you are minimizing the
for Carbohydrates: Very small portions of bagels,
pastas, whole grain rice, bread (whole wheat because of the fiber) & as much
as you want of fruits & vegetables
Try to reduce the simple carbohydrate (sugar) intake
as much as possible. Check the
labels. Alcohol should be consumed
only on special occasions because it is filled with bad carbohydrates.
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