What are high quality carbs?

By Juliana Kassianos, Transformational Coach, Yoga Teacher and Founder of The School of Fertility

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COMPLEX CARBOHYDRATES

These are digested and absorbed slowly, so instead of giving us a sugar rush like simple carbohydrates (sucrose – table sugar, fructose – fruit sugar and lactose – milk sugar), they provide us with a steady stream of energy, keeping our batteries running throughout the day.

  • Wholegrains (e.g. oats, oatmeal, buckwheat, quinoa)

  • Vegetables (e.g. peas, broccoli, sweet potato, carrots, green beans, asparagus)

  • Beans/legumes(e.g. kidney beans, black beans, lentils)

  • Fruit (e.g. apples, banana, pears, prunes)

FIBRE

Although fibre is a complex carbohydrate, it can’t be digested by the body, so it doesn’t provide us with energy. It does, however, have many other health bene ts, which is why it’s important to have it in your diet.

  • Bananas

  • Berries

  • Avocado

  • Sweet potatoes with skin

  • Beans

  • Oatmeal

  • Nuts

  • Seeds

  • Peas

  • Brussel Sprouts

BRIDGE FOODS

These foods help to ease the transition between refined processed carbohydrates and a diet rich in whole foods.

  • Courgette spaghetti (use a spiralizer)

  • Legume-based pastas

  • Sweet potato wedges

  • Vegetable-based chips

  • Butternut squash (roasted or steamed)

  • Acorn squash (roasted or steamed)

  • Turnips (roasted or steamed)

  • Beets (roasted or raw)

  • Cauliflower rice

  • Chickpeas (hummus) (NB. Phyto-oestrogen)

  • Quinoa


Juliana Kassianos