Weight gain, energy crashes? 10 ways to choose the right carbohydrates, make them work for you

The generation that swears by protein shakes and low calorie food has been giving carbohydrates a step motherly treatment, blaming them for weight gain and energy crashes. This practice of pairing carbs, along with crash diets needs to be discarded. And it is time to welcome choices that provide satisfaction while supporting the body.

While many argue that carbohydrates are bad for your health, not all carbs are unhealthy. In fact, some are essential for the body. The correct selection of whole fibre-rich and minimally processed carbohydrates promotes better body, fuel efficiency, and improved well-being. People who wish to rebuild their relationship with food, and those seeking dietary improvement should understand the value of carbs in their diets.

The body depends on the right kinds of carbohydrates, including whole grains, legumes, fruits, and vegetables, as its primary energy source. It needs carbohydrates to boost energy functions and maintain mood stability, proper digestion and long-term wellness.

Healthy breakfast ideas: Start your day with breakfast consisting  of whole grains and  high-fiber cereals together with  seasonal fruits for maximum nutrition (Image: Pexels)

Also read | 10 healthy diet facts you should know, from calories to carbs, more

• Choosing the right carbohydrates

Your body receives sustained energy from specific carbohydrate types. The metabolic rate of refined carbohydrates can result in hunger pangs within 30 minutes. Whole grains such as brown rice, oats, and quinoa along with fibre rich fruits, vegetables, and legumes produce energy at a steady pace.

This helps maintain stable blood sugar levels. Also, these foods provide lasting fullness while delivering mental energy and promoting beneficial bacteria. On the other hand, the quick energy boost from white bread, biscuits, or sugar, are short-lived and often followed by hunger spikes.

• Carbs that heal not harm

According to a study published in the National Institutes of Health (NIH), various types of carbohydrates can impact long-term health outcomes. The research shows that people who consume whole grains, fruits and vegetables on a regular basis, maintain lower blood pressure, better cholesterol levels, and smaller waist lines compared to those who relied on refined carbohydrates. It suggests that fibre-rich complex carbohydrates, offer better heart and metabolic health benefits than restrictive low-carb diets high in saturated fats.

Also read | All about carbohydrates in diet: Good carbs like quinoa and oats vs refined carbs like white bread

10 ways to love your carbs without overdoing it

1. Start your day with breakfast consisting  of whole grains and  high-fiber cereals together with  seasonal fruits for maximum nutrition.

2. Use  brown or red rice instead of refined grains as your fiber-rich whole -grain alternative.

3. Your  meals should include lentils  and beans, along with other  legumes, to supply continuous energy while delivering fibre content.

4. Choose  whole unprocessed fruits for snacks because they provide  natural sweetness, vitamins, and satisfying  fibre content.

5. Enjoy  whole grain crackers with  hummus or nut- butter for a tasty and wholesome snack.

6. Prepare homemade treats with oats, bananas, and dates instead of refined sugars and white flour.

7. Focus on a balanced diet, healthy carbs pair well with lean proteins and good fats to keep your energy steady. They also curb hunger pangs.

8. Eat  a small serving of complex carbohydrates before workouts  to boost your athletic  performance and strength.

9. Refrain from consuming refined foods such as chips or white bread. Instead, include sweet potatoes  and quinoa as they offer nutritional  value.

10. Drink sufficient water  as  fiber needs  proper hydration to ensure  healthy digestion.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.