Carbohydrate is a part of food. Starch is a carbohydrate, so too are certain types of sugars and fibres. Carbohydrates mainly come from plant foods, such as grains cereal, fruits, vegetables and legumes, such as peas and beans. Milk products also contain carbohydrates, these are high in the amounts of carbohydrates, whilst carrots, broccoli and salad foods are lower sources of carbohydrates. To eat a high carbohydrate meal means a large portion is being consumed for example a large pasta dish or carbohydrate rich foods, like your big bowl of white rice or four white potatoes. It also means eating too much protein or fat and high fat foods are concentrated in extra amounts of calories.
Smaller eaters should have a minimum amount of carbohydrates per day – 175grams of carbohydrate is suitable to a 1200 Calorie diet, this source, should come from your vegetables, fruits and grains. Larger eaters 260 grams is suitable to a 1800 calorie diet. This is great for active adults and people of average build that are active.
A smaller eater:
2-4 slices of grainy or dark breads, or the equivalent in crackers, grain/seeded rolls or rye biscuits
2-3 pieces of fruit
1 cup high carbohydrate such as cooked vegetables like corn, legumes, potato or sweet potato
1 cup of grain food e.g. cooked rice, or pasta or other grains
1 cup of vegetables of the lower source carbohydrate such as carrots, beetroot, broccoli, cauliflower
At least half a cup low fat dairy product for example, yoghurt, cheeses that are lower in fat and tis includes milk in your tea and coffee and cereals
A bigger eater and more active person:
4-6 slices of grainy bread or equivalent of crackers, rye biscuits or grain/seeded rolls
3-5 pieces of fruit, which includes your dried fruit. Dried fruit is high in sugar, so should be consumed in moderation
2 cups of high carbohydrate vegetables, for example sweet potatoes, legumes, corn
2 cups grain food, being, rice, pasta or potatoes
2 cups of dairy, being cheeses low in fat, milk in tea, coffee or cereals, your porridge or muesli and yoghurts
Healthy carbohydrates fill you up and are satisfying to the body and it’s system, so let your appetite dictate how much you need to eat. Many healthy food products are absorbed very quickly by the body and digested very fast, the energy output will be within a twenty minute period, so the effects of eating a banana before half an hour before an exercise class or run has enormous benefits.
Blood sugar and blood glucose mean the same thing, the latter more technically correct. ‘Glycaemic’ refers to blood sugar, which comes through our consumption of correct carbohydrates, which can be used by the body efficiently. Eat more vegetables and gain all the benefits of your proteins, minerals and vitamins.