You've heard it all before...
MYTH: To achieve weight loss you have to cut all carbs and sugar from your diet.
Only to find that this lasts for a week or two at most, before you're ready to start eating the walls!
Healthy eating and achieving your goals shouldn't leave you hungry and deprived...
Natural sugars and good quality complex carbohydrates are essential to good health.
Some of the important benefits you get from carbs and natural sugars are:
- Improved brain function
- Better concentration
- More energy
- Feeling less lethargic
- Weight management
- Blood sugar level control to help prevent type 2 diabetes
Here are 3 ways you can enjoy healthy sugars and carbs the right way
1. Add a handful of berries to breakfast
Berries have the lowest natural sugar of all fruits and because they're slowly digested, they will keep you feeling full all morning.
2. Add 1/2 cup of grains to main meals
Have you ever tried quinoa, pearl cous cous or brown rice? These grains are a great source of fibre and complex carbs to balance out your main meals. Try to keep your carb portion to just 1/4 of your plate.
3. Snack on a Greek yoghurt
Thick, creamy and delicious! Plus the added benefits of protein to keep you full and calcium for strong bones. Be careful of the added sugar in some yoghurts. Check the nutrition label and aim for less than 10g sugar per 100g (keep in mind that some of this sugar will be the natural lactose sugar, anything more than 10g per 100g is usually added sugar)
4. Choose dense wholegrain breads
Stay away from white and wholemeal breads as they have a lower fibre content and are quickly digested. Instead, go for lower Glycemic Index breads such as rye, sourdough and wholegrain. Apply this to crackers as well if you can... the darker and more seeds it has the better!
5. Try 1/4 cup traditional rolled oats for breakfast
Rolled oats are an excellent complex carbohydrate. They are packed with fibre to keep you full (and keep you regular) they also have a low Glycemic Index so are perfect for stabilising blood sugar levels which can aid with weight management. Be careful to avoid the 'quick oats' as these are chopped smaller to not only cook faster but also digest faster... taking away much of the goodness of oats.
Learn more helpful tips like this AND get 6-weeks of menu plans inside our 50 for 5 healthy living and weight loss program. The next online round opens soon... click here for details and to sign up
Ellen & Rochelle