Much like proteins and fats, fitness enthusiasts tend to track their carbs intake. As everyone knows that carbs are essential for fueling up the body. In a similar way, protein is for building up muscles. We bring you a list of good carbs to eat when you are working out. Also learn the ones you really need to skip.
What are Good Carbs and Bad Carbs?
Carbohydrates or carbs are our body’s main source of energy. When we eat food containing carbs, that food converts into glucose or blood sugar during the digestive process. Then our body uses this sugar as a primary source of energy for different bodily functions.
If you say all sources of protein are equally healthy, I would not doubt it. But if you say this for carbs, I would disagree. Not all sources of carbs are hale and hearty. These are known as complex carbs. It takes longer for these carbs to break inside the body. As they are not easily digested and absorbed by our body. On the other hand, good carbs are called simple carbs. Know these good carbs to eat.
Eating Carbs after a Workout
Many people avoid eating carbs after workouts because they worry that they will make them fat. This isn’t true. However, the post-workout spell is the time of the day when you require the most carb intake. People usually cut carbs from their diet which has other advantages like losing fat. But make sure you do not skip the after workout carb meals. Your body maximizes all the carb calories to regain energy. So you have nothing to worry about. Good carbs to eat should be your goal.
How many Carbs should one eat in a day?
Doctors suggest adding carbs to the majority of your diet. But again, it all depends upon a lot of factors such as lifestyle, age, the intensity of the workout, dietary needs, etc. If you have been lifting weights or doing cardio, then you require at least 200 grams to 400 grams of carb calories.
Good Carbs to eat:
1. Bananas
Bananas are a popular choice among fitness lovers. They are high in carbs along with potassium and Vitamin B. One large banana (130 grams) has about 30 grams of carbs. Eating a banana before a workout actually fuels energy. The fiber quality of bananas also promotes the feeling of content. You will feel less hungry.
2. Buckwheat
Buckwheat, also known as kuttu in hindi, is filled with fiber. It is known for its digestive health benefits. Little do everyone know buckwheat also contains enough carbs. One cup (About 160 grams) of buckwheat contains 33 grams of carbs, making buckwheat one of the good carbs to eat.
3. Chickpeas
Chickpeas are our Indian household’s staple dish. They are famous for their protein content. 100 grams of chickpeas contain about 60 grams of carbs. For a long-lasting energy and a balance of protein and carbs, they make an ideal food choice to eat after a workout.
4. Brown Rice
Brown rice is whole grain rice whose outer layer is removed. They are considered better nutritious than the normal ones. They are rich in vitamins and minerals. It is advised to eat brown rice a couple of hours after a workout as they are high in protein and carbs and low in fats.
5. Raisins
Raisins (kishmish) are the sweetest of all nuts that we usually have in winters. But are you aware that a box of raisins (about 160 grams) contains 120 grams of carbohydrates? These nuts offer so many other health benefits such as maintaining blood sugar levels, reducing stomach conditions, and improving gut health.
6. Apples
They say it right that an apple a day keeps the doctor away. Eating an apple daily boosts immunity and gut health. They are also high in carbs, vitamins, and dietary fibers, making it one of the good carbs to eat daily.
Bad Carbs to avoid:
1. Breads
You should avoid bread that is made of refined wheat flour. The list includes bagels, white bread, croissants, and so on.
2. Fried foods
Pretzels or bagels may be high in carbs as they are made of bread. But they are fried and offer no health benefits. They will only increase weight.
3. Refined Cereals
Refined cereals are infamous for providing too much sugar. They include cakes, pancakes, waffles, biscuits and more.
4. Other foods to avoid
You should not eat these while working out- pizza, fries, white pasta, chips, jelly, jams, etc. Always go for good carbs to eat after a workout.