COMPLEX CARBOHYDRATES
Carbohydrates are a staple in most Asian meals.
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But are you eating the right type of carbohydrates?
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Is your plate of rice making you fat?
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GOOD CARBOHYDRATES
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Complex carbohydrates are good carbohydrates.
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Complex carbs refer to carbohydrates that have a lower Glycaemic Index.
The Glycaemic Index refers to how much a certain food will cause a spike in the levels of blood sugar in your blood after eating it. Complex carbohydrates typically cause a gradual increase in the blood sugar levels after digestion, and this level is sustained over a longer period of time.
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This means that you're less likely to get a sugar rush with lots of energy, followed by a sudden 'crash' when you feel very lethargic and sluggish.
Instead, you'll have a sustained level of energy over a few hours, until your blood sugar levels taper off and drop back down to normal again.
Choosing foods with a low Glycaemic Index over simple carbohydrate foods also helps maintain a healthy level of Insulin sensitivity, which in turn reduces your risk of developing obesity, and Diabetes.
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Some healthy sources of complex carbohydrates include Brown rice, Red rice, Basmati rice, multigrain bread, pasta, and sweet potato.
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EATING RIGHT ISN'T HARD
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A lot of these healthy carbs are actually very palatable, and easy to substitute into your daily meals.
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Basmati rice can replace white rice. It's a bit pricier, but it's healthier.
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Multigrain bread can replace white bread. It's a bit more chewy, but it's a lot healthier.
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If you have a sweet tooth, you can consider adding on sweet potato mash to a meal as a 'dessert', or having it for breakfast instead of a sweet cereal or powdered milks like 'Milo milk' (which is loaded with sugar).
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Simple substitutions like these are troublesome at first, but are generally pretty feasible, and are better for your health. Put in the effort!
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SIMPLE SUGARS
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Simple sugars are bad for you.
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They cause sudden spikes in your blood sugar levels, with a subsequent energetic period, followed by an energy 'crash'.
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Taking them regularly also causes Insulin resistance, and this increases your risk of becoming obese, and developing Diabetes and heart problems.
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Some foods that you think are healthy, are actually high in sugar, and are bad for you.
For example, fruit yoghurt sounds like a healthy snack, and is often marketed as being the healthier option because it is 'fat-free'. However, if you look at the nutritional label, you'll see that it's high in sugar.
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Always read the nutritional labels, and check to see the amount of sugar there is in that item.
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Try to reduce your intake of simple sugars in things within your control - add less sugar to your cooking sauce, take your coffee or tea plain, without sugar, and choose sugar-free alternatives over the conventional sweet foods that you enjoy.
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If you really must have something sweet in your drink, consider getting an artificial sweetener like 'Equal', since it'll satisfy your sweet tooth without loading you up with sugar.
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You can also choose the 'Zero sugar' options for soft drinks, since they taste pretty similar to the conventional normal options, but do not actually taste all that different.
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MODERATION
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As with anything in life, the key to being healthy is moderation.
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If you consistently pick healthy carbohydrate sources, but eat a ridiculously large amount of it, that's almost as bad as eating the unhealthier option.
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I find that a rough estimate for estimating carbohydrate portion sizes at meals is to use a closed fist.
The pile of rice on your plate should be as large as your closed fist. This gives you a normal sized portion, and while it isn't all that accurate, it's better than simply eating until you feel full.
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If you have some time to spare and are more interested in portion control, you can actually use a small weighing scale to weigh out your food portions, so you know exactly how much carbohydrates you're taking in every day, and if you're taking in too much.
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WRAP IT UP!
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Choosing healthier carbohydrates is good for you, and isn't actually all that difficult. You can do it!