0 8 best high energy foods

8 best high energy foods

Feeling zapped of energy? Healthista nutrition blogger and author of The Anti Ageing Food & Fitness Plan Rick Hay reveals his top 8 high energy foods that will give your body a boost

If you are in need of a quick burst of natural energy, try some of my favourite nutritional powerhouses, packed full of vitamins and minerals to help the body with energy production and help you get through that common mid morning or mid afternoon slump. Many of them also help with brain energy â€" something we could all do with every now and then.

1. Banana and Almond Butter

Banana with almond butter is one of my favourites â€" this delicious complex carb and protein option combines the energy giving fruit sugars, magnesium, and the amino acids of the banana, together with the B vitamins and protein in the almond butter, supply a steady supply of energy. The high potassium, tryptophan and B vit combo in this duo also helps with mood, and a better mood may well lead to better outcomes when exercising â€" and may well help you to start moving in the first place. In a 2012 study by Appalachian State University, researchers concluded that bananas were as beneficial as sports drinks in terms of providing energy â€" and they’re all natural.

2. Sweet Potato

Complex carbohydrates like this release glucose into your system more gradually than refined carbs (such as sugars and white gain products such as bread and rice) which leads to a steady supply of energy. As sweet potatoes are high in fibre they not only boost your energy, but can assist with weight loss too as they keep you feeling fuller for longer.  Sweet potatoes are amongst the best complex carbs you can eat â€" they are rich in vitamin C, beta carotene, magnesium and iron â€" all of which are essential energy nutrients. The high potassium content helps to balance electrolytes whilst exercising, and lowers blood pressure too.

3. Maca

Maca, a root that belongs to the radish family, is most commonly available in powder form. Grown in the mountains of Peru, it has been named ‘Peruvian ginseng.’ Maca’s benefits have been long valued, and has recently risen in popularity as a supplement and food ingredient.

Add a teaspoon nutrient dense maca to smoothies or juices to provide your body with an array of phytonutrients that fuel energy production. It does not stress out the adrenal glands (these produce stress hormones cortisol and adrenalin) the way that coffee can but rather provides good levels of vitamin C, iron and magnesium that all support cellular energy production.

It’s rich in many other vitamins, minerals and enzymes, and it may just be the energy ( and libido! ) turbo charger that you’re missing.

As this superfood is gaining in popularity we should see more global trials soon â€" there are already encouraging results coming out of it’s native Peru.

My new formula Go Boost available from wgofiga.co.uk contains maca together with banana, boabab, lucuma, acia and goji berries to help give you that extra zing.

4. Nuts

The combination of good fats, fibre and protein in nuts means as they are a low-glyycaemic index or GI. This means they’re a slow-burn food, so they will deliver steady energy not just a quick burst. Nuts provide a wide range of B-group vitamins to get you buzzing, and they are also rich in iron, zinc, potassium and energy boosting magnesium. They help keep the immune system strong too as they’re rich in key antioxidant minerals, including selenium, manganese, and copper. I recommend nuts both pre- and post workout and amongst the most nutritious are walnuts, Brazil nuts and almonds.

5. Organic eggs

Eggs are another protein powerhouse â€" think organic or free range. They are a complete protein, and they contain all the essential amino acids needed for healthy body function and energy production.

The thiamine in eggs helps to turn carbohydrates into energy that our body can use whilst the vitamin B5 helps the body release energy from our food for our body to use.

Researchers reviewing 25 studies on protein suggest that the protein in eggs makes a valuable contribution to muscle strength, helps to satisfy hunger and provides a source of sustained energy. The researchers suggest that because eggs are rich in leucine, an essential amino acid that plays an important role in how muscles use glucose, they may be a valuable food for men and women undergoing endurance training.

6. Honey

Honey was apparently used by runners in the Olympic Games in ancient Greece as a natural energy source. It is rich in carbohydrates and these carbs are the primary fuel that the body uses for energy. They also help to maintain glycogen levels which helps to prevent muscle fatigue.

The glucose in honey is absorbed by the body quickly, and it gives an immediate energy boost while the fructose is absorbed more slowly, providing sustained energy.

Have a teaspoon of honey in a cup of herbal tea mid morning or mid afternoon for a quick energy booster that tastes great.

7. Mushrooms

Mushrooms are rich in iron which helps to fight fatigue and lethargy â€" they assist the production and movement of oxygen throughout the body.  Include them in salads or soups to increase your energy nutrient intake â€" you’ll increase your vitamin D and B12 levels which in turn will fuel your cellular energy production. They also protect your mitochondria, which is good news as this is where your cells produce energy.

6. Spinach

Spinach is extremely high in iron, magnesium and potassium. The high levels of magnesium play a vital role in producing energy at a cellular level.

Magnesium not only helps to boost cellular energy production, it also has relaxation properties so may well assist with sleep length and quality, which in turn will lead to more energy throughout the day.

It can even help relieve tight muscles, restless legs, and eye twitches. I think English spinach is a true superfood â€" just because it’s local don’t overlook it.

7. Seeds â€" Sunflower, Pumpkin and Chia

Sunflower, pumpkin and chia seeds are some of the best snacks for energy. They are full of minerals, fibre, and essential acids to assist with energy and endurance.

These super seeds contain high levels of protein too, which helps to release energy overtime rather than all in one spike.

Chia seeds have a long history of being used for energy production. If we go as far back to the Aztecs, we find that they used them to help with stamina and vitality. Runners and warriors are said to have used them as fuel for long distance running, and as fuel during battle. In the Mayan language chia means ‘strength’. Try adding a teaspoon of chia seeds to the water you take to the gym to help with sustained energy production while you exercise (soaking activates the chia seeds and makes their nutrients more available to the body).

8. Salmon

The Omega 3 and B vitamins in salmon help to produce energy, and help with brain function. So if you’re feeling a little foggy, then a salmon dish could help to get you moving and improve cognitive function and mood at the same time.

Sometimes it’s not just about the production of energy, it’s about being in the right mood to move, and I believe that salmon consumption can help with just that. It’s also anti inflammatory, so it can be of use after you’ve worked out too.  Combine salmon with brown rice and spinach and you are on the right track for an energy boost a few hours later (or the next morning if you’re having it at dinner).

More blogs from Rick Hay

Rick Hay is an Anti Ageing and Fitness Nutritionist with many years clinical experience in nutrition, naturopathy, botanical medicine and iridology. He specializes in obesity treatment and weight management. He writes a regular Natural Health and Fitness Blog for Healthista. Find out more at rickhay.co.uk.

Follow Rick on twitter: @nutritionalphys

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While you might eventually grab an ice pack or see a doctor when you're in pain, dropping a few f-bombs is your best initial defense. According to this video by AsapTHOUGHT, swearing while in pain allows us to tolerate more discomfort for a longer period of time, a phenomenon known as lalochezia. Swearing is linked to emotion, and since many swear words come from taboo topics (sex, poop), there's something exciting about saying them. When we yell out these emotionally charged words, it sparks a biological response in our bodies to help us tolerate pain. But you can build up a tolerance to lalocheziaâ€"the more you swear the less it helps. So be sure to use your sh!ts and fu*cks sparingly.

0 The Case Against Minimalism: When It's Good to Want More

The Case Against Minimalism: When It's Good to Want More

We spend a lot of time scouring the Web for tasty, trendy, and healthy recipes. It's one of the many perks of working at Greatist. In the process, we come across some amazing resources for easy meals that prove cooking healthy doesn't have to be expensive or a giant time suck. And now, we want to make a habit of sharing them with you!

This week's featured foodie is Angela Simpson of Eat-Spin-Run-Repeat.com. An avid runner and health coach, Angela's goal is to inspire others to live life to the fullest and to passionately chase their goalsâ€"all while eating clean, nutrient-dense foods that don't skimp on flavor. Case in point: These seven delicious, dairy-free smoothies. Enjoy!

This smoothie bowl is so creamy, you’d swear it contained dairy. But don’t be fooledâ€"blended bananas, cashew milk, and a generous scoop of cashew butter are what makes it smooth, sweet, and satisfying.

If you’re not keen on the bitterness of grapefruits but still want to take advantage of their health benefits, this is the smoothie for you. It's naturally sweetened with banana and super creamy, thanks to avocado. Blended with some chilled green tea, this smoothie will give you more energy than your morning cup of coffee.

Even if you’re not feeling under the weather, this smoothie bowl is a great way to keep your immune system strong. Chia seeds provide a dose of healthy omega-3 fatty acids and fiber, which will help keep you feeling full for hours.

Pineapple is an excellent fruit for masking the taste of greens, and it adds a nice tartness to this smoothie. Garnish with some toasted coconut, close your eyes, and daydream about lying on the beach!

Hello, antioxidants! But health benefits aside, this smoothie bowl tastes amazing and can be dressed up with whatever toppings you like.

Can you ever go wrong with chocolate and nut butter? Made with frozen bananas, chocolate protein powder, gluten-free oats, and a big dollop of almond butter, the thought of this smoothie during your next run (or meeting) might just help you find the motivation you need to finish strong.

Using frozen blueberries and fiber-rich chia seeds for this recipe helps thicken the texture, which means you won’t need as much ice (it dilutes the flavor). Top it with more blueberries, almonds, and your favorite granola.

To learn more about Angela, check out her blog or follow her on Instagram, Facebook, and/or Pinterest.

0 15 health buzzwords you need to know

15 health buzzwords you need to know

Fitness by Vicky Hadley April 26, 2016

Macros, activating, sprouting…ever wonder what health bloggers and Instagrammers are on about? Healthista’s Vicky Hadley breaks down 15 health buzzwords and shows you how to sound like you know what they mean

The wellbeing revolution is taking the UK by storm with new healthy restaurants opening every other day and more of us working fitness into our busy lives. So it’s no surprise that the vocabulary to describe the components of a healthy lifestyle has expanded too. If you already know your probiotics from your prebiotics and your kombucha from your sauerkraut then skip this bit (but how about activating? That was even new to us). For everyone else, here’s how to pronounce them, use them in a sentence and work them into your life.

1. MACROS

Short for? Macro-nutrients

Pronounced? ‘Mac-row-new-tree-ants’

What are they? Macro-nutrients are nutrients required to give us energy to keep our bodies functioning. The three macro-nutrients are fats, carbohydrates and proteins and by consuming the correct amount of macro-nutrients for your desired results, whether that is muscle gain, fat loss or toning up, you are more likely to achieve your bodily goals.

Macro-counting is a fairly simple method to allow you to calculate how to balance your diet. This is worked out via a ratio format, the basic ratio is 40 percent carbohydrates, 30 percent fat and 30 percent protein. However, when we work out our individual percentage to fit our bodily goals the ratios will change as we have to take our height, weight and desired goal into perspective.

How to use it? ‘I’ve eaten all of my macros today’

MORE: Are macro-nutrients the new calories?

2. PROBIOTIC

Pronounced? ‘PRO-BY-OT-ICK’

What are they? Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. Our bodies are full of bacteria which is both good and bad. However, probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy. Probiotics are already present in our bodies but by adding them in via a supplement or certain probiotic rich foods you can help ensure your body and gut stays healthy. Good bacteria in the gut have been linked with weight, mood, skin and digestion.

How to use it in a sentence? ‘I’ve started taking probiotics as I haven’t felt well lately’.

3. PREBIOTIC

Pronounced? ‘PREE-BY-OT-ICK’

What are they? Prebiotics are indigestible dietary fibres that we get from certain foods that when consumed help probiotics and good bacteria in the body grow. What happens when we eat prebiotics then? The prebiotics make their way towards our digestive tract, helping us break down foods more productively which improves our digestion. Prebiotics help aid the good bacteria present in the body, and when they are taken with probiotics they can ensure the gut remains completely healthy. Foods rich in prebiotics include onions, leeks, whole grains and bananas.

How to use it in a sentence? ‘I’m switching to whole grains as they have prebiotics within them’.

MORE: 6 hot health trends for 2016

4. FERMENTED

Pronounced? ‘FUR-MEN-TED’

What is it? Fermentation is a process that normally turns sugar to alcohol using yeast. However, fermented foods such as sauerkraut contain healthy bacterias naturally. The benefits of eating fermented foods include getting essential nutrients such as vitamin K2 and probiotics into the body and they’re much more potent sources of good bacteria than taking a pill. The probiotic aspect of fermented foods not only helps heal the gut and improve the digestive system but plays an important role at keeping our immune system healthy. Fermented foods include sauerkraut, pickles, miso soup and kimchi (you’ll find them later in our buzzwords list).

How to use it in a sentence? ‘I’m adding fermented foods to my diet because of the probiotic benefits’.

MORE: Can fermented foods change your life?

5. SAUERKRAUT

Pronounced: ‘SOUR-KRAT’

What is it? Sauerkraut is the result of a fermented cabbage that has been preserved in a sealed jar without oxygen over a set amount of time usually around four to six weeks. The cabbage is shredded and salt is added which works at pulling the water out of the cabbage to enable the fermenting process. Sauerkraut not only contains all of the benefits including cancer fighting properties that normal cabbage contains, but it also has live bacteria that helps the good bacteria in the gut flourish whilst simultaneously aiding digestion. It’s delicious added to salads or even soups.

How to use it in a sentence? ‘Why not add some sauerkraut to your meal to help the good bacteria in your gut?’

6. KIMCHI

Pronounced? ‘KIM-CHEE’

What is it? Kimchi is a Korean raw vegetable pickle that like sauerkraut has become naturally fermented in a puree of fruits, garlic, ginger and spices like chilli powder. It is also considered to be a ‘living’ food because of the probiotic benefits and live bacteria that help the gut. Kimchi is also considered to be a superfood that will provide our body with nutrients to aid our immune system, digestive system and health. By the way, although the taste is super-strong, it’s utterly delicious.

How to use it in a sentence? ‘I’m adding kimchi to my dinner to help me digest my dinner’.

MORE: Is fermenting the new juicing?

7.  LIVE CULTURES

Pronounced: ‘LIE-V CULT-TURE-S’

What are they? Live cultures are sometimes used instead of the word ‘probiotic’. They are microorganisms found in foods such as yoghurt and probiotics. The main difference between live cultures and probiotics is that probiotics are live cultures, but live cultures are not always probiotic as although most live cultures do, not all live cultures contain good bacteria. An example of live cultures with good bacteria include Lactobacillus acidophilus and Lactobacillus bulgaricus.

How to use it in a sentence? ‘Go for the natural yoghurt as it has live cultures within it.’

8. GI

Short for? Glycemic Index

Pronounced? ‘GLY-CEE-MICK IN-DEX’

What is it? Glycemic Index (GI) is a scale that analyses how much a particular carbohydrate containing food will be digested into our bodies and how much it will effect our blood sugar levels. We ideally want to keep our GI low so by eating carbohydrates that are low on the glycemic index scale you can keep your blood sugar levels stable, and less likely to cause blood sugar spikes. Foods high on the glycemic index can lead to issues such as breakouts, low energy slumps, fatigue and low moods. Check the GI of any food here glycemicindex.com

How to use it in a sentence? ‘I’m going for quinoa instead of rice as it has a lower GI’.

9. GL

Short for? Glycemic load

Pronounced? ‘GLY-CEE-MICK LOW-DUH’

What is it? Glycemic load, similar to glycemic index is the measurement that allows us to tell how quickly the sugar in the carbohydrates we consume raise blood glucose levels. Foods with a glycemic load (GL) under ten are seen to be low-GL foods and have a small impact on raising your blood sugar levels. Whilst foods with a glycemic load of 20 or above are considered to be high-GL foods that tend to cause blood sugar spikes. The main difference between the glycemic load and the glycemic index is that the GI does not take into account the amount of carbohydrates in the particular food. So glycemic load is actually a better indicator on how the carbohydrate food will affect blood sugar. Find out the GL of common foods here.

How to use it in a sentence? ‘‘Don’t eat that cake, it has a really high on GL.”

10. HIIT

Short for? High Intensity Interval Training

Pronounced? ‘HIT’

What is it? HIIT is a type of training that involves changing up the tempo of your workout. High Intensity Interval Training is an excellent workout to help burn fat, improve endurance and toning. It isnormally practiced in between five and 30 minute long workouts, in which you train intensly for a period of time normally around 15 seconds then rest for 40 before repeating over the set amount of time.

How to use it in a sentence? ‘I’m going to do a HIIT workout at the gym today’.

MORE: Best gyms in London

MORE: HIIT workout with celebrity trainer Kathryn Freehand

11. TRX

Short for? Total Body Resistance Exercise

Pronounced? ‘TEE-ARE-EX’

What is it?  TRX is a type of exercise workout that utilises your body weight and gravity. It was invented by Navy SEAL, Aaron Baldwin and is an excellent way of helping to develop balance, upper body and core strength as well as giving you an intense workout. Uses TRX suspension ropes we can perform numerous exercises with them including pull ups, press ups and more.

How to use it in a sentence? ‘I’m adding some TRX exercises into my fitness regime to boost my workout’.

12. KETTLE BELLS

Pronounced: ‘KETTLE-BELLS’

What are they? Kettle bells are iron balls with a handle attached to the top of them. It is a type of exercise equipment that can help you to build muscle and tone up whilst aiding fat loss. Many gyms have kettle bell classes which exercise plenty of the main muscle groups especially within the arms, legs and core. They’re easier to use for whole body exercise than dumbbells as they can be used singley or together.

How to use it in a sentence? ‘I’m joining the Kettle Bell class today’

13. QUINOA

Pronounced: ‘KEEN-OH-WAH’

What is it? Quinoa is a grain that looks very similar to couscous, however, is gluten free and filled with protein. Quinoa is a very highly rated carbohydrate in the health world because of the break down of its nutrition. Just one cup of quinoa contains eight grams of protein, five grams of fiber and many essential omega 3 fatty acids that balance hormones and boost the immune system. Quinoa is known as a complete protein, which means it provides all nine essential amino acids needed for good health. Our bodies are unable to produce these nutrients itself so we must get them through our diets. Amino acids work at building muscle, keeping our immune systems strong and overall our body healthy. Most grains such as wheat or rice are missing one or more of the essential amino acids which is why quinoa is such a great alternative.

How to use in a sentence? ‘If you avoid meat why not try quinoa because it is a complete protein’.

MORE: 10 surprising foods that contain gluten

MORE: The 5 new grains your diet needs now

14. SPROUTING

Pronounced: ‘SPROUT-ING’

What is it? Sprouting is the process of enabling seeds to grow. Sprouting similar to cooking, reduces anti-nutritional compounds in raw legumes meaning that we get the full nutritional benefits of the legumes. The most popular sprouted foods at the moment amongst the health world are sprouted grains such as quinoa, chia seeds and almonds. To sprout your grains, you simply leave them in water over a period of time which causes their outer layers to split open allowing a young shoot to blossom. When this happens, the newly emerging sprout takes some of the grain’s starches which changed the nutritional content of the food. Because there’s less starch in each sprouted grain, the protein and fibre measurements in the grains will become higher. Less starch means less carbohydrates so this means the sprouted grains will have a lower glycemic index too. Sprouting has many other benefits as well including boosting the foods level of vitamins and minerals.

How to use it in a sentence? ‘Try soaking the seeds in water as sprouting foods can help digestion’.

15. ACTIVATING

Pronounced: ‘ACTIVE-ATE-ING’

What is it? Activated almonds seem to be everywhere at the moment. Similar to sprouting, it works by putting nuts or seeds through a process of soaking and drying before eating them. The nutrients in the nuts and seeds are enhanced and easier for the body to absorb when they go through this process whilst still tasting exactly the same. The process of activating much like sporuting allows the body to digest the foods easier and helps us reap the full nutrients from the foods as it causes the essential minerals such as iron and zinc to become more avoailable for our bodies. In normal unactivated nuts, seeds and other plant based foods like quinoa a compound called phytic acid is present which binds to minerals such as zinc, iron, magnesium, calcium and chromium and can make it hard for our bodies to absorb these minerals and digest them properly. By soaking and activating the foods you can reduce the phytic acid in the foods aiding their digestion.

How to use it in a sentence? ‘Have you tried activating your almonds yet? They are so much better for you’.

MORE: 10 foods that give you energy

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0 Do carbs make you fat? 3 experts answer the question

Do carbs make you fat? 3 experts answer the question

To lose weight should we shun carbs, limit them or choose only the brown varieties? We asked three leading weight loss experts for their opinions and got three very different answers

CHARLOTTE WATTS, nutritionist, yoga teacher, Healthista blogger and author The De-Stress Effect: Rebalance Your Body’s Systems for Vibrant Health and Happiness

 (out in March)

Firstly, I want to be clear about terminology â€" when people talk about ‘carbs’, they are referring to the starchy variety found in grains, beans and roots we need to cook to eat, like potatoes and parsnips. But all foods from the plant kingdom are mainly carbohydrates, so cutting out or reducing the starches still leaves us with an abundant source from vegetables, nuts, seeds and fruit.

Human physiology is not as simplistic as calories in/calories burned. Starches may be calorifically low, but they affect metabolism and fat storage in much more sophisticated ways as our body is designed for continual change and adaptation, they can:

·       Upset the balance of ‘good bacteria’ in the gut, of which low levels are associated with higher weight increasing (and bloating) stress, inflammation and poor appetite regulation.

·       Increase the production of insulin, the hormone that takes sugar from the bloodstream into cells and signals to the body to store fat.

Human digestive tracts are short to direct energy to our big brains and animals who digest such foods easily have long digestive tracts and can chew all day. Early farmers who started eating these foods (only in any quantity 10,000 years ago) cooked them over long periods or processed by fermenting (like sourdough) or soaking in an acidifier (like Bircher muesli) to break down these fibres. At least choosing traditional over modern or raw grains and beans can help.

Starches may be calorifically low, but they affect metabolism and fat storage

Cultivated versions of grains, beans and root vegetables are bred to be much starchier than their wild counterparts; early farmers worked extremely hard, more easily metabolising these high sugar sources. It is well documented that modern man/woman has not only higher weight averages, but also a less healthy, higher stored fat to lean muscle mass ratio.

With weight loss clients, I always suggest cutting out entirely and replacing with as many vegetables as possible. This also helps to temper any insulin rises that can be feeding into other sugar source cravings, so helps people to get on top of sugar urges, addictions and late night bingeing that can come from related serotonin (mood neurotransmitter) irregularities. These can themselves cause a biochemical ‘need’ for quick-fix sugar consumption and the cycle continues.

Human physiology is not as simplistic as calories in/calories burned.

From there, we have a baseline from which to intercept the craving cycles that are such a key factor of weight gain. Quality protein with meals creates a foundation for good blood sugar balance and with carb energy from plenty of vegetables, nuts, seeds and some fruit.

For some cutting out starchy carbs entirely can see a reduction in energy, so best choices to add in are; sweet potatoes, rye bread (especially sourdough), brown Basmati rice, buckwheat, barley, quinoa and some well-prepared beans (see below). I work with clients â€" as outlined in my book The De-Stress Effect: Rebalance Your Body’s Systems for Vibrant Health and Happiness

 (out in March) â€" to explore, tweak and find the right inclusions and timings for them that regulate energy well, without causing the digestive and inflammatory responses that we now know are such a key factor in weight gain. At least having more veg than starches and keeping them out of dinner is a good weight loss plan.

A typical day’s healthy eating for weight loss in Charlotte’s view: 

Breakfast: Scrambled eggs with smoked salmon with tomato and/or spinach and avocado, with optional rye toast or crackers

Lunch: Big, hearty stew with optional slow-cooked beans, greens and free-range meat of your choice if applicable. Include plenty of big green leaves for healthiest carbs, like kale and cavolo nero, plenty of potassium-rich celery and warming spices like cumin, coriander, cinnamon and chilli. This is an easy and filling meal to match in batches, freeze and use as a fantastic meal for weight loss.

Note: if using beans (lentils, black beans etc) ensure they are cooked with plenty of garlic and onions that break down the anti-nutrients like phytic acid in these starches. This is a traditional way of cooking that early farmers across the world adopted, as they understood that these foods are difficult to digest.

Dinner: Easy stir-fry with broccoli, asparagus, carrots, leeks, onions and any other veg you fancy â€" flavour with garlic, ginger, tamari (gluten-free soy sauce) and Chinese five spice with protein from chicken, prawns, tofu or cashews.

Connect with Charlotte here

AISLING PIGOTT, registered dietician and spokesperson at the British Dietetic Association 

Carbohydrates are often demonised by those wanting to lose weight. In truth, starchy carbohydrates (potato, rice, pasta, cereal, bread, and chapatti, for example) are actually a low calorie, vitamin rich food group. Starchy carbohydrates are often high in fibre and low in fat. Carbohydrate is converted into glucose to be transported around our body. This glucose is stored as glycogen alongside water in our muscles and liver. In most incidences, the dramatic weight loss seen in the initial stages of low carbohydrate diets is simply water loss and not reflective of any real change to body composition.

The benefits of including starchy carbohydrates in a healthy diet are unmistakable.

1. Starchy carbohydrates are an important source of energy. The energy created from carbohydrates is used to fuel basic muscle and body function, especially brain function.

2. Our brain cannot function without glucose (the breakdown of carbohydrate). Very low carbohydrate diets force our body to create glucose from protein and fat in a process that leaves us feeling sick, tired and with smelly breath.

Our brain cannot function without glucose (the breakdown of carbohydrate)

3. Starchy carbohydrates play a really important role in appetite regulation. In truth many cases of binge eating/over-eating are secondary to carbohydrate restriction followed by a period of overeating. Many people struggle to control their eating in the evenings because they have restricted carbohydrates during the day.

Many people struggle to control their eating in the evenings because they have restricted carbohydrates during the day.

Despite all the benefits of carbohydrates, they will make you fat if eaten in large quantities. Carbohydrates provide us with energy, which is great. However, too much energy taken in (and too little energy out) will lead to weight gain. All food will lead to weight gain if eaten in larger quantities than the body needs.

Use your hand as a way to measure your carb portion size

They will also make you fat if you smother every slice of bread with butter, cheese and bacon. Carbohydrate portion sizes are 2-3 times bigger than our grandparent’s generation, yet our activity levels are much less. It is important to include carbohydrates at each meal, but choose appropriate portion sizes to prevent weight gain.

The ‘hand rule’ is a useful measure, that is, one handful of cooked pasta/rice OR one handful of mashed potato. A handful is a good guide as peoples shapes and sizes vary. A more accurate example for the average adult would be 30g porridge oats, 1-2 slices of thin wholemeal bread, 30-50g cooked pasta/rice. These figures will change according to size, energy needs and activity levels. See Healthista TV’s film about hand guided portion control

The ‘hand rule’ is a useful measure i.e. one handful of cooked pasta/rice OR one handful of mashed potato.

I always encourage people to have high fibre carbohydrate choices to promote gut and heart health alongside a slower energy release. This helps further support appetite and blood glucose regulation.

In summary, carbohydrates themselves are an important part of a healthy balanced diet however it is important to avoid large portions and eat alongside healthy choices.

A typical day’s healthy eating for weight loss in Aisling’s view:

Breakfast option: 30g porridge oats, 100ml semi-skimmed milk, 1 chopped apple or banana.

Mid morning snack: Small Yoghurt and piece of fruit. for example. orange.

Lunch: 2 slices of thin, wholemeal bread with 1-2 slices of chicken/ham, tomato and lettuce. Small yoghurt or piece of fruit or 50g cooked wholemeal pasta, 1/4 tin chopped tomato, sliced chicken, 1/2 chopped pepper and 30g/cheese.

Mid afternoon or evening snack: Small handful of carrot sticks and 30g/humous.

Evening meal: 2-3 egg size boiled potatoes, small grilled salmon fillet and 50-80g mixed steamed vegetables or salad.

A healthy diet should include small portions of starchy carbohydrate at breakfast, lunch and dinner, 2-3 portions of dairy products each day (more for pregnant and lactating women), 2 portions of red meat each week and oily fish 1-2 per week.

Find a dietitian here

Rob Hobson

ROBERT HOBSON registered nutritionist, Healthista blogger and co-author of  The Detox Kitchen Bible

 (out in May)

This question pops up time again and I always sit in the pro-carb camp.  Whilst low carb, high protein diets are an effective way to lose weight, most people find them unsustainable in the long term and quickly put the weight back on.

Carbs are one of the three macronutrients (including fat and protein) that provide energy and an excess of calories from any of these will lead to weight gain. Most foods contain a mix of one or more of these macronutrients as well as vitamins, minerals and plant chemicals that contribute to a balanced diet.

Whilst low carb, high protein diets are an effective way to lose weight, most people find them unsustainable in the long term and quickly put the weight back on.

Firstly, to say all carbs make you fat is oversimplifying the issue. Carb-rich foods exist in two forms; complex and simple. Both provide four calories per gram, the same as protein and half the calories of fat.

Complex carbs such as oats, wholegrains, squash, sweet potato and pulses are high in fibre making them a useful addition to weight loss diets as they take longer to digest and help keep you ‘fuller for longer’.

Simple carbs include white rice, white bread, pasta and sugar which are broken down more rapidly causing blood sugar spikes and troughs that can lead to hunger pangs which can encourage you to eat more.  However, these foods shouldn’t be viewed as unhealthy and combining white carbs with protein, fat or veggies can slow their breakdown and lessen their effect on blood sugar levels. On a positive note, these foods are a useful dietary component for people with very active lifestyles, especially those who embark on heavy sports training that need to replenish reserves of glucose.

Sugar has become a big health topic and especially when consumed in isolation, such as in soft drinks, offers little to the diet other than calories and is thought to be a big factor in overweight and obesity.

However, other than sugar-laden soft drinks, carbs don’t exist alone and therefore are not solely responsible for weight gain. Sugary foods, such as sweet snacks, often contain fat that increases their calorie load which can contribute to weight gain. What you serve your carb foods with can also increase their calorie load. If you’re trying to lose weight, whether you choose brown or white carbs becomes irrelevant if they’re accompanying high calorie dishes such as creamy sauces or cheese. In the UK, pizza is one of the main sources of carbohydrate in the diet, but is it the bread base or cheese and meat toppings that make this a high calorie meal option?

What makes pizza a calorie bomb, the bread or the cheese?

I don’t believe in cutting out carbs as these foods (especially complex varieties) provide key nutrients such as B vitamins and fibre (which we don’t get enough of in our diets). In my experience, planning your diet around sensibly portion sized meals that include a mix of complex carbs, lean proteins and healthy fats (whilst limiting processed foods and sugar) is the best food equation to lose or maintain a healthy weight.

A typical day’s healthy eating for weight loss in Robert’s view:

Breakfast options:

Porridge with dried fruit
Avocado on rye bread
Boiled eggs with wholegrain bread soldiers or asparagus
Smoked salmon on rye bread

Snacks:

Fruit/veg smoothie
Miso soup
Edamame beans
Crudités and dips
Nuts and seeds
Fruit bread

Main meals:

Avocado and quinoa salad
Turkey mince and black bean chilli
Tomato-based prawn curry with brown rice
Butternut squash and goats cheese frittata
Aduki bean and shredded chicken stew
Thai curry (tofu) with quinoa

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