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Carbohydrate Distribution

Carbohydrate Distribution

April 18, 2018

Are you lacking energy over the day and frequently craving sweet or carbohydrate foods around 3 or 4pm? If so, I can guess you are not having an even distribution of low GI Carbohydrates over your day. I council those with carb-phobia almost every day so I understand the common fear of carbohydrates today in our culture! 

Low GI foods contain carbohydrates (and often more fibre) that take a longer time to be broken down in your body. The effect is a slower release on sugar into your blood stream. This supports stable blood sugar and energy levels, promotes satiety (fullness) and prevents sugar cravings (those quick but short-lasting pick me ups as your blood sugar levels have dropped!). 

Aim for a serve of low GI carbohydrates at breakfast, lunch and dinner. Also, if you have a long day or heavy training session add another source of low GI carbs into a mid-morning or arvo snack. Your serving sizes will depend on your overall energy needs and goals but will often range from 1/2 to 1 cup ‘cooked’. 

My favourite sources of nutrient dense, satisfying, low GI carbs include wholegrain oats, long grain brown rice, freekah, farro, quinoa (GF), buckwheat (GF), sweet potatoes (GF) and beans and legumes (GF). Don’t be afraid to use microwave brown rice and quinoa too, they are lifesaving! 

Below is one of my favourite, easy lunch recipes to make for someone on a lower total energy intake to support healthy and sustainable weight loss. 

Thai Chicken, Quinoa and Vegetables with Thai Yoghurt Dressing

Cooking time: 10 minutes (when using pre-cooked quinoa)

Servings: 1

Ingredients: 

  • Chicken breast, skinless, diced into 3cm cubes, 120g female, 150g male
  • Gourmet Garden ‘Thai Seasoning Cold Blend Paste’, 2-3 tsp
  • Pre-cooked quinoa, 90g female, 120g male
  • Chobani Greek Yoghurt, No Fat, Plain, 60g
  • Vegetables, variety of your favourite fresh or frozen, 200g, such as green beans, mushroom and purple cabbage

Method:

  1. Cut chicken into small cubes or strips for faster cooking time.
  2. In a bowl combine chicken and Thai Seasoning and coat chicken evenly.
  3. Heat non-stick fry pan, spray with minimal oil and cook chicken.
  4. Take chicken off heat and stir fry vegetables and rice until vegetables cooked to your liking.
  5. Add back in chicken or leave as a side.
  6. Combine Chobani Yoghurt and 1 tsp of Thai Seasoning in a small bowl.
Nutritional Information   Average Quantity
Per Serve (Female)
  Average Quantity
Per Serve (Male)
Servings Per Recipe: 1
 
   
Serving Size: 553g / 613g
       
         
Energy
  1475kJ   1730kJ
Protein
  42.4g   50.2g
Fat - total
  7.8g   8.8g
- Saturated
  1.4g   1.6g
Carbohydrate   22.3g   27.1g
- sugars   7.3g   7.7g
Fibre   9.6g   10.1g
Sodium   187.5mg   200.9mg
Calcium   182.5mg   190.5mg
Iron   3.8mg   4.3mg

For more recipes using these low GI carbohydrates and a suggested meal plan download my Fit Fabulous Foodie E Book.

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