COMPLEX CARBOHYDRATES
Carbohydrates are a staple in most Asian meals.
But are you eating the right type of carbohydrates?
Is your plate of rice making you fat?
GOOD CARBOHYDRATES
Complex carbohydrates are good carbohydrates.
Complex carbs refer to carbohydrates that have a lower Glycaemic Index.
The Glycaemic Index refers to how much a certain food will cause a spike in the levels of blood sugar in your blood after eating it. Complex carbohydrates typically cause a gradual increase in the blood sugar levels after digestion, and this level is sustained over a longer period of time.
This means that you're less likely to get a sugar rush with lots of energy, followed by a sudden 'crash' when you feel very lethargic and sluggish.
Instead, you'll have a sustained level of energy over a few hours, until your blood sugar levels taper off and drop back down to normal again.
Choosing foods with a low Glycaemic Index over simple carbohydrate foods also helps maintain a healthy level of Insulin sensitivity, which in turn reduces your risk of developing obesity, and Diabetes.
Some healthy sources of complex carbohydrates include Brown rice, Red rice, Basmati rice, multigrain bread, pasta, and sweet potato.
EATING RIGHT ISN'T HARD
A lot of these healthy carbs are actually very palatable, and easy to substitute into your daily meals.
Basmati rice can replace white rice. It's a bit pricier, but it's healthier.
Multigrain bread can replace white bread. It's a bit more chewy, but it's a lot healthier.
If you have a sweet tooth, you can consider adding on sweet potato mash to a meal as a 'dessert', or having it for breakfast instead of a sweet cereal or powdered milks like 'Milo milk' (which is loaded with sugar).
Simple substitutions like these are troublesome at first, but are generally pretty feasible, and are better for your health. Put in the effort!
SIMPLE SUGARS
Simple sugars are bad for you.
They cause sudden spikes in your blood sugar levels, with a subsequent energetic period, followed by an energy 'crash'.
Taking them regularly also causes Insulin resistance, and this increases your risk of becoming obese, and developing Diabetes and heart problems.
Some foods that you think are healthy, are actually high in sugar, and are bad for you.
For example, fruit yoghurt sounds like a healthy snack, and is often marketed as being the healthier option because it is 'fat-free'. However, if you look at the nutritional label, you'll see that it's high in sugar.
Always read the nutritional labels, and check to see the amount of sugar there is in that item.
Try to reduce your intake of simple sugars in things within your control - add less sugar to your cooking sauce, take your coffee or tea plain, without sugar, and choose sugar-free alternatives over the conventional sweet foods that you enjoy.
If you really must have something sweet in your drink, consider getting an artificial sweetener like 'Equal', since it'll satisfy your sweet tooth without loading you up with sugar.
You can also choose the 'Zero sugar' options for soft drinks, since they taste pretty similar to the conventional normal options, but do not actually taste all that different.
MODERATION
As with anything in life, the key to being healthy is moderation.
If you consistently pick healthy carbohydrate sources, but eat a ridiculously large amount of it, that's almost as bad as eating the unhealthier option.
I find that a rough estimate for estimating carbohydrate portion sizes at meals is to use a closed fist.
The pile of rice on your plate should be as large as your closed fist. This gives you a normal sized portion, and while it isn't all that accurate, it's better than simply eating until you feel full.
If you have some time to spare and are more interested in portion control, you can actually use a small weighing scale to weigh out your food portions, so you know exactly how much carbohydrates you're taking in every day, and if you're taking in too much.
WRAP IT UP!
Choosing healthier carbohydrates is good for you, and isn't actually all that difficult. You can do it!