May 15/22 - How to eat carbs and not gain weight...

Pizza in Malta - I splurged because I burned off ALL that sugar climbing stairs for 8hrs!

How to eat carbs and not gain weight…
 
Ok, this post is more technical than most but it's SO important to understanding carbs!
Let's be real, we love carbs but not all carbohydrates are created equal! We are not going to get too technical here but understanding carbs will help you when it comes time to eat them. There are 3 types of carbs, SUGAR, STARCHES, FIBER but can be broken down into 2 basic categories. ​Simple carbohydrates and complex carbohydrates.
 
Simple Carbohydrates or Sugars and Refined Carbs are the most basic form because they break down fast resulting in your blood sugar levels rising. THIS IS NOT WHAT WE WANT! Even though you may feel a burst of energy at first you will quickly crash and then crave more. It’s a cycle you don’t want to get caught up in!  Foods that fall into this category are naturally occurring sugars found in milk and fruit and foods with added sugar such as baked goods, candy, ice cream, canned fruit, juice and sodas. Sugars such as glucose, fructose and sucrose and any grain that has been stripped of its fibrous component such as white rice, white flour (flour is not naturally white!) and white pasta.

Grains in their ancient form are all brown! Stick to brown!

Complex Carbohydrates or Starches and Fiber and digest slowly plus they are low glycemic meaning they will not spike your glucose levels.  Brown rice, oatmeal, quinoa, sweet potatoes, beans and legumes, fruits such as apples, berries, whole grains such as brown rice and rice, quinoa, oatmeal, vegetables such as potatoes and corn.

Malta in Nov/21
So many stairs I needed some quick energy some days!

OK FINALLY..HERE ARE THE TIPS YOU HAVE BEEN WAITING FOR!

Opt for Complex Carbs with a fiber component 
If you just feel you need rice or potatoes switch from white rice to brown rice, sweet potatoes over white potatoes have a bit more nutrients, steel cut oatmeal over those quick oats. These are the carbs that are low glycemic and are safer for you to eat. High fiber sliced whole grain bread is a good choice as well!

Eat those carbs early
The earlier you eat carbs the longer your body will have to burn the energy so EAT YOUR CARBS EARLY and better yet, follow the next tip…

Make sure you are active that day
If you are going to eat complex carbs then to use up the carbohydrates as energy. Those days take the stairs more, walk more, just be active!

Take smaller portions
You don't need the entire pot of rice, or have the biggest potato of the bunch, grab what you think you need and then cut that portion in HALF, because you need less than you think and then eat it! Portion control is key!

Switch a refined/complex carb for a healthier carb.
Try cauliflower rice instead of white rice! It works! I sauté the cauliflower rice with some onion and garlic to start, then cooking on low for 30-40 min makes it come out just like rice!

Unfortunately your body processes ALL sugars the same, it can NOT tell the difference between natural sugar and added sugars. The only benefit with natural sugar, such as eating an orange, is that an orange has vitamins and minerals and sometimes fiber but there are better choices to get those nutrients than spiking your blood sugar and having your body crave more sugar. 

Hidden sugars are sneaky and if you are trying to follow a keto or low carb diet then watch for hidden sugars such as agave nectar, cane syrup, corn syrup, honey, molasses plus many more.Follow these tips and a bit of portion control and you will find you can have some carbs and still lose weight. Depending on your body composition each body needs a different carb count.

When I'm on strict keto I am for 20g per day, on carb cycling days I opt for 50g. There are also of apps to calculate your macros (or carbs, fats, and proteins) I like Cronometer or Carb Manager the best!

My grandson Carson and my Shortbread Cookies
Try to save the WORST of your carbs for special occasions only!

Of course there will be days, like birthdays, holidays where the temptation is HUGE! Days like this is when you really need to savour every bite and only take a few bites to get that yummy taste you were craving. You don't need to binge eat 10 shortbread cookies because guess what, they aren't leaving the planet, you can stick them in the freezer and pull out one on your next higher carb day. It's all about balance! My post on Feb 13 - How to eat chocolate the right way talks about how to "taste" and savour your food! Check that blog out too!

High Protein style- smashed avocado, topped with egg, basil leaves (pictured here)

Greek style – smashed avocados, chopped tomatoes, olives with crumbled feta on top

Italian style –add a slice of provolone on top of toast first, broil lightly then add avocado chunks mixed with bruschetta

Fancy style – spread cream cheese on toast, add thin cucumber slices, smashed avocado, smoked salmon, capers, sprinkle with fresh dill

Spicy style - spread sriracha mayo on toast, mash avocado with lemon and cayenne, top with cilantro and chopped peppers/jalapenos

Middle Eastern style - spread hummus on toast, sprinkle with harissa seasoning, top with chunks of avocado mixed with feta on top!

Just remember to make good carb choices and you will rock Carb Cycling! Try the above recipe for Avocado Toast which is one of my favourite meals on my higher carb days. I use thin sliced, whole grain toast and top with variations to keep it interesting. Good luck and you can do this!

Thank you for following my journey to writing a book series!
Stay balanced,
​LeeAnna