5 EASY CARB UPGRADES
These simple swaps can help you get more nutrients from your carbs
CARBOHYDRATES are probably the food group
I’m asked about most often. From carb-loading to cutting carbohydrates altogether, there is a lot of conflicting information swirling around them. In terms of quantity, our needs vary based on our health status, goals and training. Quality is another key consideration. Many white refined carbohydrates have been stripped of their beneficial nutrients – so try these healthy carbohydrate swaps and reap the performance rewards.
• SWAP white rice → FOR brown rice
White rice has had the bran and germ removed, which contain the bulk of the grain’s micronutrients, so while you’re still getting plenty of carbs, you’re losing out on vitamins and minerals. Brown rice contains more than three times the amount of musclerelaxing magnesium as its white counterpart. It’s also slightly higher in protein and delivers more fibre, too. Brown rice has a nutty texture, making it a great choice to have cold in salads.
• SWAP potatoes → FOR pulses
While there’s nothing wrong with the humble potato, consider switching things up every now and then by swapping in pulses. A nutrient-rich source of carbohydrates, pulses such as chickpeas, lentils and beans are also a good source of protein. Pulses are high in fibre, with lentils containing 8g per 100g, compared with just 2g from white potatoes. Butter beans mashed with olive oil and salt make a great mashed potato alternative. Or make a lentil dhal, adding some anti-inflammatory turmeric for additional recovery benefits.
• SWAP sliced white bread → FOR a homemade loaf
Your typical sliced white loaf is highly processed and one of the least nutritious carbohydrates out there. The nutrients in the ingredients are stripped away in the refining process and typically replaced with synthetic versions. Buying rye or sourdough bread is better than normal supermarket sliced loaves, but if you want the ultimate healthy bread, make your own (many of us have had plenty of baking experience over the last year or so). Try using whole spelt flour, and add nuts and seeds to increase the protein and healthy-fat content of your next sandwich or slice of toast. Homemade bread will go off more quickly, because it doesn’t have the preservatives found in most shop-bought loaves. Slice it and freeze it to toast from frozen so it doesn’t go to waste.
• SWAP cereal → FOR oats
Your morning bowl of cereal might have a host of health claims listed on the front of the box, but many breakfast cereals are highly processed and not as healthy as they might seem. Oats are often a more runner-friendly choice. They provide a variety of essential minerals, including iron, magnesium, manganese and zinc.
Take a look at my previous column on super-charging your porridge (RW, March 2021) for simple additions that can further boost the nutrient content of your next bowl.
• SWAP pasta → FOR pasta
As a pasta lover, I am a purist and can’t tear myself away from traditional fresh egg pasta. However, there is a wide variety of pasta alternatives if you’re looking for a gluten-free or proteinrich option. Try edamame or lentil pasta, which provide both protein and carbs – ideal for postrun recovery. Kim Pearson is a nutritionist with over 10 years’ experience.
Web: kim-pearson.com; Twitter and Instagram: @kimmypearsontrackmafia_