this will fuel you with energy right through the day.
The Low-Down on Carbohydrates
Should We Eat Carbohydrates?
Yes, carbohydrates form the backbone of our diet. Fruit and vegetables should be eaten at each meal; starches can be eaten at breakfast and lunch but not in your evening meal, and processed sugars should be kept to an absolute minimum. It is important to remember that the different types of carbohydrates are treated by the body in different ways. The trick to successful weight and body fat loss is to make sure you are eating the right carbohydrates at the right time of the day, so your body receives the right type of carbohydrate when it needs it. This will help you achieve and maintain your weight and body fat goals, you will have more energy during the day, and most importantly, you will minimize your hunger pangs.
To help you understand how the Carb Curfew works, the following summary shows you when to eat what carbohydrate foods for optimum energy and weight loss.
Carbohydrates
Starches
Food examples: all breads, pasta, rice, potatoes, sweet potatoes, cereal, oats, bulgur wheat, millet
When to eat: breakfast, lunch and afternoon snack – you are not allowed to consume in mid-morning snack or after 5 p.m.
Fruit
Food examples: apples, nectarines, melons, raspberries
When to eat: all meals and snacks, especially in evening meal
Vegetables
Food examples: peppers, broccoli, carrots, mushrooms
When to eat: all meals and snacks, especially in evening meal
Processed sugars
Food examples: sweets, chocolates, cakes, biscuits
When to eat: minimal consumption
What is the Glycaemic Index?
Traditionally carbohydrate foods, which provide the main fuel base for our bodies, are classified as simple or complex carbohydrates. Simple carbohydrates such as sugars, some fruits, cakes and biscuits provide a quick increase in blood glucose levels whilst complex carbohydrates such as brown rice, porridge oats and wholegrains raise blood glucose at a slower rate and keep blood glucose levels more stable for longer. The rate at which our blood sugars change with eating different types of carbohydrates is called the glycaemic index (GI).
The concept of GI carbohydrates is fairly new and is particularly recommended for individuals who may be sensitive to swings in energy. The text below illustrates the GI of some common carbohydrate foods. Pure sugar receives a value of 100, and other sugary foods and starches are compared to that. Later in the chapter, to help you optimize your energy levels, we’ll look at when it is best to eat which GI carbohydrates.
Glycaemic Index Carbohydrates
| Food and its GI rating | |
| sugar | 100 |
| carrots, cornflakes, honey, | |
| parsnips, potatoes | 80–90 |
| wholewheat bread, white rice | 70–79 |
| bananas, white bread, raisins, brown rice | 60–69 |
| porridge oats, frozen peas, pasta, | |
| sweet potatoes | 50–59 |
| oranges, orange juice, dried peas, | |
| apples, fructose | below 50 |
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