Carbohydrates

carbohydrates

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

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