Five Carbs Not to Fear

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Five Carbs Not to Fear PGPT | Mobile Personal Training in London

Carbohydrates seem to have been given a bad rap in recent years, people seem to think that it is the root to all fat gain and that the only way to lose weight is to cut them out. But carbs are an important food group for many reasons.

Carbs are our only source of fibre and vital for digestion. They have a huge impact on our performance during exercise and on our recovery post training. Carbohydrates aid brain function, and have been proven to elevate your mood and release the hormone serotonin which can also contribute to a better night’s sleep.

Here are 5 foods rich in carbohydrates and packed full of health benefits.

1. Bananas

High in potassium, easy to digest and a fast releasing carbohydrate making bananas a great snack to have either before, or after a workout. Try eating one 30-40 minutes prior to training or if eaten just after a workout combine it with a protein, such as a whey protein shake, to lower its GI rating. (1 medium banana contains – 105kcals, 27g carbs, 0.3g fat, 1.2g protein, 3.1g fibre)

2. Quinoa

Quinoa is a seed and is a complete protein containing all nine-essential amino acid. It is gluten free, packed with minerals and high in fibre. Eat it with lean meat and green veg for a perfect balanced and nutritious meal. (per 100 grams – 120kcals, 21.3g carbs, 19g fat, 4.5g protein, 3g fibre)

3. Porridge Oats

A great thing to have for breakfast, high in carbohydrates but also high in soluble fibre which research has proven to aid the removal visceral fat (the fat stored in the abdominal cavity). The magnesium found in oats also helps to maintain nerve and muscle function and porridge is guaranteed to keep you feeling full. (per 100 grams – 365kcals, 59g carbs, 7g fats, 10g protein, 8g fibre)

4. Sweet Potatoes

A great source of the high-powered antioxidant vitamin A. They are also a great source of potassium which helps soothe sore muscles and maintain the correct levels of fluids in the body. (per 100 grams – 86kcals, 20g carbs, 0.05g fat, 1.5g protein, 3g fibre)

5. Red Cherries

Packed with antioxidants, vitamin C, and flavonoids which have been known to reduce the risk of serious disease. Great in taste and with high anti-inflammatory properties. Cherries are great in moderation and will help aid digestion. Have these pre or post workout or add them to your morning bowl of oats for a boost of flavour. (per 100 grams – 50kcals, 12g carbs, 0.03g fat, 1g protein 1.6g fibre)

Obviously, there are certain carbohydrates to avoid (or have minimal amounts) such biscuits, sweets and cakes etc. But if you choose the “good” carbohydrates there are in fact more positives than negatives to eating them. Being healthy is about being able to make sensible choices and eat food groups in moderation. When you start to play the elimination game (such as taking carbs out of the equation all together) that’s when you lose balance and stability with your meals!

Joe Paris

Having grown up competing as a boxer, Joe knows what it takes to get you fighting fit. Combining boxing pad work, with weight training and tough circuits, Joe will make sure you burn fat, strengthen muscles, improve fitness and boost confidence. You can expect Joe to focus on your nutrition as well. Because without that you've only won half of the fight. Favourite Movie: Goodfellas Favourite Food: Jerk Chicken

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