The nutrient your body is begging for and yet, it’s the one you’re most afraid of. Make it make sense!
Today we’re going to be talking all things complex carbohydrates—why we need them, when we need them most, and the best kinds.
The 30-Day September Family Meal Plan launches next week, along with our exclusive guest article of the month where we chat all things GUT HEALTH with an incredible board-certified gastroenterologist!
Join now as a paid subscriber for $6/month so you don’t miss out!
When I started eating plant-based over a decade ago, my hormonal acne cleared, my digestion improved, I got rid of my chronic heartburn and I lost 20 pounds. All from eating a diet rich in whole-food complex carbohydrates.
Women have been made out to fear carbs, but that’s simply not the case. Here’s why.
Carbohydrates are our body’s (and brain’s) primary and preferred energy source. The brain relies almost completely on glucose for fuel. So if nothing else, you absolutely need carbohydrates for cognitive health.
Beyond that, whole-food sources of carbohydrates are filled with powerful combinations of vitamins, minerals, antioxidants, and fiber that can be difficult to find elsewhere in the diet.
I also think it’s important to note that consuming enough carbs helps with satiety, hunger, and cravings. As counterintuitive as that may sound, use lunchtime as an example. Let’s say you choose the socially acceptable “healthier” option at lunch…. a salad with protein. No carbohydrates. Do you ever notice when, after eating a meal like this, you always crave something sweet? Or maybe a coffee? That’s your body trying to tell you something—it needs carbs!
Incorporating enough carbohydrates at every meal is a gamechanger for reducing cravings and increasing satiety. You’ll stay fuller for longer and you’ll think about food less.
It’s important to think about the timing of your carbs and how you can strategically consume them throughout your day. Naturally, carbohydrates turn into glucose in the body and will raise your blood sugar—a normal, healthy response. You don’t want your blood sugar to be raised all the time though. That can lead to serious health issues (and leaves you feeling like crap!).
That’s why it’s important to time your carbs correctly and consistently throughout the day! Here are a few tips:
Don’t restrict carbs all day and then feast at night. Your cravings for carbs at night (chips, popcorn, candy, snacky foods) are your body’s way of telling you it may not have gotten enough throughout the day. You don’t want to eat a carbohydrate rich meal or snack right before bed because it will greatly impact sleep quality and blood sugar regulation throughout the night.
Frontload carbs, if possible. On the flipside, it’s actually really beneficial to frontload carbs at the start of your day, when your body is going to need and use them most. Don’t be afraid to have a healthy carb source at breakfast and lunch.
If you’re exercising, especially any form of cardio or weightlifting, you will probably want to incorporate a carb-heavy snack or even meal before that session. This gives your body and muscles readily available energy to USE throughout your workout—helping you to perform better and recover faster.
When thinking about carbohydrates, the exact type of carbohydrate really matters. I’m not talking about simple sugars or refined carbs like white bread, white pasta, and similar cookies/cakes/ultra-processed foods.
Definitely opt for incorporate WHOLE FOOD sources into your diet—with every meal. These are some of my favorites that I incorporate regularly into balanced meals:
Whole-grain pastas
Legumes (chickpeas, lentils, black beans)
Sweet potato & white potato
Quinoa
White or brown rice
Oats
Fruit — don’t fear fruit!
Whole-grain bread — I like Ezekiel Sprouted Bread and local sourdough.
Other starchy vegetables — think carrots, squash, beets, corn, and peas.
At the end of the day, balanced is always better. When you’re thinking about the optimal “diet” or making healthy choices, balanced is always the way to go. Cutting out food groups or restricting food is never a healthy, long-term solution. Plus, when you cut out healthy, delicious carbohydrates, you rob yourself of the opportunity to eat so many different vibrant, nutrient-dense foods!
Complex-Carbohydrate-Rich Recipes to Nourish Yourself 🤎
Recently on Socials 📸
No posts
Comments
Nothing yet. Say the first thing.
Sign in to join the conversation.