Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013 | Page 7

Complex carbohydrates - better choices T hese types of carbs tend to remain in their most natural form. This means that food containing complex carbs rarely go through food processing and will have a low glycemic (low G.I) index. These foods are absorbed slower into the body which will keep you feeling full for longer. Along with the benefits of being low G.I., these carbohydrates also contain many beneficial vitamins, minerals and are a good source of fibre which is vital for the body’s energy utilisation. Whole grains Fruits/ vegetables Seeds/ nuts/ legumes Why: Minimal refining. Good vitamins and minerals for good energy use. These are Low G.I which means that they are broken down slowly and will not spike blood sugar levels, keeping you fuller for longer. Why: Important for energy utilisation, and lowers the chances of some cancers. Why: These have high amounts of good fats (when not roasted), protein, fibre and complex carbs These are just SOME examples of the better fruit and vegetable choices. Examples: Brown rice Lettuce Cabbage Legumes Long grain rice Watercress Tomato’s Lentils Whole grain pasta Cauliflower Grapefruit Split peas Whole grain bread Spinach Apples Garbanzo beans Porridge/ oats Broccoli Prunes Kidney beans Okra Pears Eggplant Plums Radish Oranges Strawberries Simple carbohydrates - best avoided S imple carbs tend to be more refined foods. This means that refined foods have been processed and during the processing phase, the foods lose their nutritional value. For example, they lose vitamins and minerals. Refined/ processed foods tend to be high G.I, meaning that they are absorbed and broken down a lot faster in the body; this sparks a reaction to blood sugar levels, putting them on the rise. The rise in blood sugar from these foods usually ends with a big drop, causing drowsiness and hunger. Processed/ refined foods are more likely to be stored as fat, in-comparison to complex carbohydrates. A diet high in simple carbs increases the risk of Type II Diabetes. Example of simple carbs Soft drink Lollies Biscuits Cakes Jams and spreads Fruit juices Refined grains; white breads, rice and pastas Anything that has refined flour and sugar