Say yes to carbs

All of us are bound by chains related to what food to eat or to avoid. Everyone seems to have their own notion about the right or wrong food habits. This Independence Day, I want to free you from the heaviest of the chains related to the myth around consumption of carbohydrates.

In the last few years, carbohydrates have come to be portrayed as demon foods that can do no good to our body. The truth is that complex carbohydrates are a good source of nutrients, fibre and energy. They increase the digestion time, thus keeping us fuller for longer. They help to curb the need to munch during the day as well as post a light dinner. Also, they provide the much-needed energy during the day and nutrients for body repair at night.

There are several notions attached with consumption of carbohydrates. Here are some facts to help you understand this important food source better.

No carb at night

This is the first perception everyone develops when they want to lose weight. Let us face the fact that physically and psychologically, humans have a natural need to eat well before sleep. When we reward ourselves with food all day and go to bed with just a green salad or soup, our body sooner than later goes into a withdrawal mode. This practice cannot be sustained over a long period and then we start rummaging the fridge or load onto chocolates, ice-creams or snacks at night. Instead, work around your lifestyle and complete your dinner as early as possible and remember to add a portion of carb to the meal, to balance the system.

No carbs, only proteins for exercise

Nothing could be further from the truth than this perception. Carbohydrates not only help keep up the body energy for right endurance but also aid in maintaining the insulin level in the blood and ultimately weight loss. The time and amount of carb to be eaten is to be decided by your workout (activity) and lifestyle rather than by the watch. Therefore, make it a point to consume a portion before your workout in the form of a fruit or a rich electrolyte drink like coconut water. Also, for those working out early in the morning, balanced amount of carb in dinner is a must.

So, what is the strategy to adopt in case we want optimum benefit from consuming carbohydrates?  

Choose the right carb

At dinner time include complex form of carbs like brown rice, multigrain chapatti, steamed lentils or a chilla with a portion of protein. Remember to manage the portion size and the gap between the meal and sleeping time.

Avoid refined carbs

Refined carbs, like those found in sweets, soda and white bread, spike blood sugar quickly, leading to greater hunger, mood swings and overeating. Slow-digesting carbohydrates achieve the exact opposite, leveling out blood sugar and keeping you full for longer. Also, carbs go beyond just bread, roti, rice and flour – fruits and vegetables are also a source, but give you an energy burst, not an energy downfall. It’s too many calories from refined carbs, or too many calories in general, that will cause weight gain, not an isolated nutrient. Diversify your diet and balance your carbs with protein and fat.

The thumb rule

Gradually reduce the amount of carb to half portion and double the amount of protein as you move from breakfast to dinner. Exception is when you are working out in the evenings.

So, this Independence day, break away from the shackles of food myths that hold us back from consuming carbohydrates. 

Some tips while eating out

Next time you head out substitute the tempting naan with a tandoori or tava roti. Opt for fresh lime soda with salt only rather than fizzy and sugary drinks, healthy soups like minestrone, clear vegetable, chicken or some lentil soups instead of thick soups that are loaded with cornstarch and cheese. Some tandoori snacks like paneer and grilled chicken can always help to manage the craving to binge on high calorie dessert at the end.

(Goyal is a Chandigarh-based dietician)