Carbohydrates And Proteins

 

I’ve had a lot of questions in my Wellness Workshop regarding complex carbs and proteins .I’ve had some questions about how to eat clean or fuel your body so that you see maximum results from your workouts. There was a time when I was considered insulin resistant and my endocrinologist sent me to see a nutritionist . I learned a lot about how our bodies react when we eat the right foods together.

 

Here is what I know :  Any diet that restricts any of the three macronutrients- carbs, proteins and fat is bad news. Each member of this  trio is necessary for your body to function properly. But how much do you need of each? Well here we go, I am going to tell you!

 

Carbohydrates
There are 2 types of carbs, simple and complex. Simple carbs are also known as sugars (often white foods such as flour, rice, sugar and others). They break down easily and tend to send blood sugar levels out of control.

For the most part, you want to avoid simple carbohydrates, with the exception of fruit. Fruits are simple carbs, but they contain vital nutrients and vitamins as well as fiber, which slows digestion.

Complex carbs are high in fiber and improve digestion. They provide you with energy, keep you satisfied after meals and stabilize blood-sugar levels. Vegetebles, fruits and whole grains are all complex carbs. They fall into 3 categories.

Starchy Complex Carbs from Whole Grains
• Amaranth
• Brown Rice
• Buckwheat
• Bulgur
• Cream of Wheat
• Millet
• Oatmeal
• Quinoa
• Wheat Germ
• Whole-grain pasta

Starchy Complex Carbs from Vegetable Sources
• Bananas
• Beans • Carrots
• Chickpeas
• Lentils
• Potatoes
• Radishes
• Split Peas
• Sweet Potatoes
• Yams

High Water Complex Carbs
• Asparagus
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Celery
• Cucumbers
• Kale
• Onions
• Spinach
• Tomatoes
• Watercress
• Zucchini
Complex Carbs from Fruit
• Apples
• Berries
• Citrus Fruits
• Grapefruit
• Grapes
• Kiwi
•Lychee
• Mangoes
• Melons
• Pears
• Plums
• Pomegranate

Protein
Protein is primarily found in meat, poultry, fish and eggs, but is also found in dairy and to some degree in vegetable and grain sources. Tofu, chia seed, quinoa and hemp seed are complete proteins. Other plant based protein sources must be eaten in combination in order to be complete. For example, the chickpeas and sesame paste in hummus combine to make it a complete protein.

Lean Proteins
• Beans of all kinds
• Beef tenderloin
• Bison
• Canned salmon, packed in water
• Canned tuna, packed in water
• Chicken breasts
• Chickpeas
• Eggs
• Fresh fish (cod, salmon, tilapia)
• Kefir
• Lean ground turkey
• Lentils
• Low-fat cottage cheese
• Natural nut butters(almond, cashew, peanut, ect)
• Plain non fat yogurt
• Pork tenderloin
• Tempeh
• Tofu
• Unsalted raw nuts and seeds

Health Fats

Healthy fats are an equally important part of the macronutrient triad. In fact, they offer the most energy and help with the absorption of vitamins A,D, E and K. Better still, they are necessary for keeping you warm, protecting your organs and for optimal brain functioning. We’ve been afraid of fats for a long time, but it’s time to embrace the healthy ones, steer clear of trans fats and use saturated fats in moderation.

Healthy Fats
• Avocados
• Avocado oil
• Coconut oil
• Flaxseed
• Flaxseed oil
• Grapeseed oil
• Hazelnut oil
• Nuts and seeds of all kinds
• Olive oil
• Pumpkinseed oil
• Sesame oil
• Sesame seeds

 

 

I hope you find some of this info useful when it comes to how to pair foods together. Pairing a protein , healthy fat, and a complex carb together will keep you full longer, stabilize your blood sugars, and it will allow your food to metabolize better.

To join my amazing Wellness Community or If you have any further questions, be sure to email me at Jaclyn@TheFitHairdresser.com

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