In defense of carbohydrates and their God awful rap- not all carbs are created equal.
Sure, there are plenty of nutrient deficient, white starchy carbs that will attach themselves indefinitely to the fat mass making a comfortable home on your lower abdominals. Alternatively, there are nutrient rich complex carbohydrates, and we can give thanks to complex carbs for fueling the brain, regulating hormones and promoting satiety.
Integrating complex carbohydrates into the diet helps reduce the release of ghrelin. Ghrelin is a hormone released by the stomach associated specifically with hunger and cravings. Aside from serving as a hormone regulator, complex carbohydrates prolong satiation, thereby reducing the chance of snacking between meals.
- White and wheat bread (wheat bread has become more of a marketing ploy, meaning it’s not much healthier than white- that is unless you’re purchasing 100% whole wheat).
- White and brown rice (same as above, stick to a hearty wild or basmati rice)
- Refined sugar: cakes, candies etc.
- White pasta (there are plenty of healthy alternatives out there such as quinoa, buckwheat, spinach or lentil pasta)
- Cereal (unless you’re consuming one that has the taste and texture of cardboard, in which case carry on)
- Steel cut oats
- Sweet potatoes or yams
- Green leafy vegetables
- 100% whole grain bread (Ezekiel brand is exceptional)
- Legumes (peas, beans, sprouts)
- Wild or basmati rice
- Grains + Seeds (barley, oats, rye, buckwheat)