Carbs are good for you!

1)      Brown rice – A simple alternative, still allowing you to enjoy some of your favourite rice dishes. Enjoy with your lunch or dinner, to help you sustain your energy during the working day.

2)      Whole grains – Whole grains are packed with nutrients, including protein, fibre, B vitamins, antioxidants, and trace minerals (for example, magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

3)      Yams – A staple food in many tropical countries, but in the vegetable world, a yam is the closest we know to a sweet potato. It provides a great source of slow-release energy and a healthier supplement to normal, white potatoes.

4)      Sweet potatoes – Despite their availability, affordability and deliciousness; sweet potatoes are in fact a great source of vitamin B, C and D. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, ensuring a balanced source of energy, without the blood sugars closely linked to fatigue and weight gain.

5)      Quinoa – Pronounced ‘keen-wa’, this wheat and gluten free alternative has shot to fame in recent years. Like buckwheat, quinoa has an excellent amino acid profile, making it a complete-protein source. Sprinkle it on salads, or enjoy as a supplement to rice of couscous.

Fast-digesting carbs like sugar and white bread can spike blood sugar levels and increase the insulin response. Save these for your post-workout meal, when your body can use the extra carbs to replenish fuel stores and prevent them from being stored as fat.