A diet high in carbs and sugar can make you feel depressed and anxious. And if you’re trying to stick to a low-carb diet you’re probably avoiding a lot of carbohydrates.
But not all carbs are bad. They’re an important part of a healthy diet. They fuel your brain. Boost your body function. Give you nutrition. Help your Hussle.
If you want to stick to a healthier diet, the key is to eliminate the “empty” carbs which spike your sugar. Then look for healthier alternatives.
Great with a takeaway but not so good for you. White rice is stripped of all its fibre, and its GI of 89 means it rapidly spikes your blood sugar. This will leave you with uneven energy levels, probably hungry and craving more carbohydrates in the next few hours.
Trade for wholegrain rice or quinoa which have more protein and fibre and almost 10 grams fewer carbs.
A healthy lunch option? Maybe not. An average baked potato contains a staggering 19 lumps of sugar. Yes, this news has shocked us too. This is because they’re high in starch, which the body converts to sugar.
Swap to a sweet potato and you’ll avoid the sugar spike. In fact, they help stabilise blood sugar. Plus, they’re a great source of fibre, minerals and antioxidants.
Juices not only miss a lot of the stuff that makes whole fruit healthy, they also make blood sugar rocket. Even if it’s freshly squeezed, the amount of natural sugar can be huge as it takes 3-4 pieces of fruit to get one glass of juice. Eat a whole orange instead and give yourself long-lasting energy.
Mmm, who doesn’t love a brunch-time bagel? The problem is alongside their deliciousness is a generous dose of carbs. About 66 grams (about the same as 4 slices of bread).
Opt for an English muffin instead (they’re very similar). Top with hummus, peanut butter or avocado and you’ve got a comforting treat for only 24 grams of carbs.
Not good for low-carbers, cooked white pasta contains nearly 43 grams of carbs per cup. Even wholewheat pasta contains 37 grams per cup though it has more fibre.
Need something to plonk your Bolognese on? Try spiralised vegetables, courgetti spaghetti or spaghetti squash. Buy pre-cut packs in supermarkets if you’re pushed for time.
Try peaches, blueberries and strawberries for a great post-work out pick me up which won't send your blood sugar soaring. Avocadoes and melon are great blood sugar levellers too.
yep, fruit juice is all the sugar and not much of the rest. I agree - eat the actual fruit, more filling and tastes better too.
unfortunately a lot of 'delicatessen' bread products have a ton of sugar added. Not sure about the baked potato thing, though - it seems to be all to do with GI and GL. Will have to look into that!
Bagels are a real treat for me (cinnamon and raisin, mmmm) but I didn't realise they were so sugary. i thought all white bread products would be roughly the same. What a shame!