Eat th­ese 8 foods that are high in com­plex car­bo­hy­drates to main­tain a steady en­ergy level

Health & Nutrition - - WOMEN'S NUTRITION SPECIAL -

If you feel tired or slug­gish through­out the day, it may be due to a lack of en­ergy-pro­duc­ing “fuel” in your diet. The hu­man body is like an au­to­mo­bile – if you don’t fill it up with the right fuel, it just won’t run smoothly. The body gets the ma­jor­ity of its en­ergy from the car­bo­hy­drate glu­cose (sugar). But there are two dif­fer­ent kinds of car­bo­hy­drates: sim­ple and com­plex. Sim­ple car­bo­hy­drates (also called “sim­ple sug­ars”) are quickly di­gested by the body and pro­vide a fleet­ing burst of en­ergy. Sim­ple car­bo­hy­drates can be found in many pro­cessed foods can any­thing with re­fined sugar. “When you eat foods that have been re­fined or stripped of their nu­tri­ents, like cook­ies, cakes, and such, you di­gest those foods very quickly and your blood sugar rises and falls quickly, which is why peo­ple feel a dip 1. Whole grain foods in­clud­ing brown rice, quinoa, oats, whole wheat, and bar­ley. 2. Fresh fruit such as guava, or­anges, peaches, pears, and ap­ples. 3. “Starchy” veg­eta­bles such as corn, pump­kin and plan­tain (green ba­nana). 4. Tu­bers like yams, sweet pota­toes, and even white pota­toes (eaten with the skin). 5. Gra­nola, a com­bi­na­tion of oats, nuts, and honey. 6. Beans such as chick­peas, kid­ney beans, and black beans. 7. Nuts & Nut but­ters like almond, peanuts and peanut but­ter. 8. Low-fat plain yo­gurt (curd). in en­ergy,” says Lynn Gold­stein, MS, RD, CDN, a nutri­tion­ist at New York-Pres­by­te­rian/Weill Cor­nell’s Jay Mon­a­han Cen­ter for Gas­troin­testi­nal Health.

THE IM­POR­TANCE OF COM­PLEX CARBS

Com­plex car­bo­hy­drates (also called “starches”) take longer for the body to di­gest and help give you en­ergy over a longer pe­riod of time. Th­ese can be found in whole-grain breads or ce­re­als, veg­eta­bles, pota­toes, pasta, and legumes. Ac­cord­ing to Gold­stein, “When we eat com­plex car­bo­hy­drates that are high in fi­bre, we di­gest them slower and our blood sugar rises and drops at a slower rate, which keeps our en­ergy level high. “Com­plex car­bo­hy­drates pro­vide the ma­jor en­ergy source for ev­ery cell in our body, es­pe­cially our brain

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