Free Information Site

Nutrition in the form of CarbsCarbs are often referred to as simple or complex. Simple are a form of sugar and complex come from starchy foods. Complex carbs are broken down into two types refined and unrefined – both are a good source of energy. Confused – well let’s break it down a bit!

Benefits Of Carbs – The Scientific Bit:

Carbs are converted to glucose for immediate energy and glycogen for reserve energy

They are the main source of energy for all body functions and muscular exertion

The brain and nervous system rely purely upon glucose produced from carbs

Carbs have the capacity to hold 3 times their body weight of water

Complex unrefined carbs are a great source of vitamins and minerals

The unrefined part of carbohydrates provide us with roughage which aids digestion

Now that must energise you!

Things You Need To Know

To understand the type of energy we get from carbs, think of a marathon runner. Long, continued, steady running able to keep going for many hours – that is the type of energy you get from carbs.

Simple Carbs are a form of sugar such as: fructose, sucrose and lactose. They are found in table sugar, fruits, sweets, jams, energy drinks, soft drinks and milk. You will often see these listed on the nutritional label on the back of food products. They will give you a burst of energy.

Complex Carbs come from starchy foods, of which there are two types, refined and unrefined. They are found in wheat, bread, pasta, oats, corn, barley, potatoes, rice, beans, peas, lentils, chick peas and vegetables. Complex carbs are needed for sustained energy and to keep blood glucose levels steady.

Refined carbs have the outer husk or skin removed and are stripped of their nutrients. They provide energy, however this is released quickly through the system. Examples would be white rice, white bread, white pasta, potatoes with skin removed, Easy to consume in large quantities.

Unrefined carbs are complete with the outer husk and skin. They are a good source of vitamins, minerals and fibre and release energy slowly. Examples would be: brown rice, wholemeal bread, wholemeal pasta, potatoes with skins, beans, lentils, pulses and vegetables. Hard to consume in large quantities. These are the best type of carbs to consume

Mixture of Simple and Complex – biscuits, cakes, pastries, sugary breakfast cereal. Use these as treat foods.

Choosing The Right Carbs!

Complex unrefined carbs are the best choice as these contain nutrients in the form of vitamins and minerals. They are a good source fibre and slow release energy.

Avoid simple carbs such as dried fruits, pure fruit juice (if drunk should always be diluted50/50 with water), sugar.

Cakes, biscuits, sweets, chocolates etc should be eaten as a treat only

Eat your five a day fruit and veg. Try to limit fruit to 2 portions as it contains natural sugar but eat as much vegetables as you like.

Did you know that a portion of vegetables is about 3 tablespoons of broad beans or 3 florets of broccoli and a portion of fruit is a medium sized apple or pear or a small banana

Daily Recommended Amount Of Carbohydrates

Carbohydrates should make up approx 60-65% of our daily intake of food made up of vegetables, pulses, rice and grains.

Make sure you include at least 5 portions of fruit and vegetables into your diet daily, ideally more if possible

As a rule of thumb carbs should take up 2/3rds of your plate and much of this should be vegetables Over time plates have become very large so a good example would be a dessert plate.

GI or GL foods contain a good source of carbs. These foods are unrefined and release energy slowly.

Karen Fullick – Nutritional Therapist

Tip Of The Day

Introduce one portion of non-wheat unrefined carbs to your food today. Over time try to replace all refined foods with unrefined and over a short time you will notice a complete difference to your energy levels.

…

My name is Karen, I have been a successful business woman for many years and I now own and run my own company. After losing 49 pounds / 22 kilos I have written a series of reports documenting my weight loss journey in which time I qualified as a Nutritional Therapist and made an amazing discovery to Fast, Effortless, Permanent, Weight Loss. To receive your free reports click on the following link: http://www.freetheslimyou.com/

Read more articles written by Karen Fullick

Related posts:

• Important Minerals For Your Healthy Body
  Along with vitamins, minerals are essential to the body’s good health. They are inorganic elements that the body doesn’t make; instead, we obtain them from the foods we eat or through supplements. It’s been reported that some 56 percent of adults in the U.S. use some kind of nutritional supplements,...
• The Definition of Renewable Energy – Present and Future Outlooks
  The definition of renewable energy is dependent on the term renewable. An energy source that naturally replenishes is considered renewable. Unlike fossil fuels which take millions of years to form, wind, rain, water and sunlight are self contained and naturally replenishing, thus renewable. Many people think solar energy, the most...
• The Advantage of Renewable Energy, and the Challenges
  As fossil fuels diminish, the advantage of renewable energy is quickly becoming more understood. The population of the earth is growing and with that growth additional pressure is placed on the already depleting energy sources commonly used like fossil fuels. While there are plenty of advantages to Mother Earth that...
• How Does Solar Energy Work?
  Many people today are trying to save money on their energy bills and one of the more popular ways is through using solar energy. How does solar energy work? Energy from the sun in the form of heat and light is abundantly available to everyone on Earth, even in places...
• The Fastest Way To Reducing Residential Energy Demand
  How do you get a consumer to take action? Of course, you make it in their overwhelming interest to act, and you enable them with guidance and a few tools. Clearly, if you have an outcome in mind, it is critical to understand what is actually in the consumer’s best...
• How Can I Lose Weight Without Dieting
  The key is to satisfy your appetite by controlling your blood sugar levels and everything else will take care of itself. When we think of the word ‘Dieting’ most of us conjure up a picture in our heads of hunger, being deprived of the foods we want most, not being...
• Solar Lamp Post Lights Reduce Energy Costs!
  Outdoor lighting is about style and safety, and solar lamp post lights can provide both for a fraction of the cost of traditional lighting options. When returning home from a long day at work or play, driving up to a dark home can be a scary ordeal. While no one...
• Save Money On Your Energy Bills With A Home Improvement Project
  If you are looking to tackle a new home improvement project in your home, you may want to consider making it one that will reduce your long-term energy costs. Sure, we all like home improvement projects that result in making a home more beautiful and attractive, but not all home...
• Important Marketing Benefactors
  Now that we’ve covered the popular sales myths, let’s explore what are the most important benefactors in marketing! Branding Yourself As An Authority Branding is VERY, VERY important. Today, the average consumer is spoilt for choices and only the ‘best’ wins. Now, you may not have the ‘best’ product in...
• What’s Most Important
  The other day I was speaking to a guy who runs a company which teaches people to trade the stock market. And we were talking about psychology and how it’s the most important element to your success. He was telling me about how you can give EXACTLY the same trading...
• What’s Important in a Relationship
  Sometimes, being in a love relationship is so scary that we’ll destroy it just to get out. What? Destroy your own relationship? You worked so hard to get it! That doesn’t make sense…. or does it? On the surface, you think that being in love is the greatest thing since...
• Important Health Information That One-In-Six Men Will Need To Know About Prostate Cancer
  One In Six Men Will Be Diagnosed With Prostate Cancer During Their Life Time, While One In 31 Will Die Of The Disease. Odds are 2 to 1 you will have prostate problems by the time you are 60. By age 65 most men have enlarged prostates. The first signs...
• Color is an important aspect of business don’t neglect it
  Color is an important aspect of business; don’t neglect it: The world was once a black and white world where the television had black and white programs and publications were mostly black. However it was in the 60s that all this changed to produce what we see today. Color is...
• Important Issues to Remember Before Buying an Expired Domain Name
  Buying expired domains is a tricky topic! You will need to be very careful while buying an expired domain because many of these domains may have some problems associated with their registration. There have been instances when the previous owner decided to approach the legal authorities to reclaim their expired...
• Protein of Prime Importance
  Protein And It’s Many Functions After water it is the most plentiful substance in the body. Some feel that protein in the form of meat and poultry are essential to the diet, others think that protein is animal meat only. Protein however, comes in many forms and some are better...

effortless, fast, Karen Fullick, slim