Carbohydrates are the main source of energy for muscles and brain. There are two types of carbohydrates Simple Carbohydrates and Complex carbohydrates.
Simple Carbohydrates : These carbohydrates are broken down by body, giving a quick rush of energy, then usually a drop which makes you feel tired or down. Examples of these simple carbohydrates include all processed foods, soft drinks etc.,
Complex Carbohydrates : These carbohydrates take longer to break down in the body, giving a slower release of sugar and more sustained energy. Consuming complex carbohydrates such as Brown rice, whole grain food will give you longer-lasting energy. Complex Carbohydrates are particularly important at breakfast to keep you energetic and productive throughout the day
- Green vegetables (broccoli, spinach, lettuce, collard greens, squash, carrots, peppers, cucumber, cabbage, cauliflower, mushrooms, eggplant, Brussels sprouts, asparagus, zucchini and watercress)
- Fruits (apples, avocado, blueberries, kiwi, oranges, grapes, lemon and limes, peaches, plums & watermelon)
- Beans (kidney, pinto, navy, lima, mung, black, adzuki, & great northern)
- Legumes (sprouts)
- Raw nuts & seeds (almonds, hazelnuts, pistachios, walnuts & Brazil nuts as well as sesame & pumpkin seeds)
- Whole-grain foods (millet, teff, spelt, kamut, quinoa, barley, whole wheat or rye breads, )
It is recommended that about 60% of your daily energy should come from carbohydrates
How much Carbohydrates do you need to consume ?
| Physical Activity Levels | Continuous Exercise | Carbohydrates/Kg of Body Weight |
| Light | Less than 1 hour/day | 4 gm |
| Light to Moderate | 1 Hours Per Day | 5 gm |
| Moderate | 1 – 2 Hours Per Day | 6 gm |
| Moderate to Heavy | 2 – 4 Hours Per Day | 7 gm |
| Heavy | 4 – 5 Hours Per Day | 8gm |
