We mentioned that carbs help fuel your body with energy. Now let's discuss exactly how they do so. Carbs are made from sugar molecules and upon entering the body, these molecules are broken down by the digestive system. These molecules can be broken down either quickly or slowly, depending on the type of carb you're eating. Once broken down, the sugar molecules from carbs turn into glucose, which your body then uses as energy to power all of its functions.
Simply put, through digestion, your body turns carbs into the energy it can use to continue running as it should. Eating enough carbs to keep your body energized can influence everything from your memory to mood. However, not all carbs produce the same quality of energy or "fuel." To understand what kind of carbs are good for you, it's important to know the difference between simple and complex carbohydrates.
Unlike simple carbs, complex carbs are jam-packed with nutritional value. Because the chemical structure of these good carbs is more complex, they are digested much slower. As a result, the energy provided by these carbs is more evenly distributed. This slow-release creates long-lasted energy and induces feelings of satiety. Eating foods that are high in complex carbs will help keep you feeling fuller longer and prevent you from reaching for a sugary mid-day snack.
When including high-carb meals in your diet, it's best to concentrate on those which ingredients are mainly made up of complex carbs rather than simple ones. Vegetables, grains, legumes and fruits are all wholesome foods that contain healthy amounts of complex carbs.
If you're still wondering if you should include carbs in your diet, the truth is, it depends on the carb. When considering simple carbs, it's best to avoid them. The simple carbs found in white bread, soda and processed foods do not contain very many nutrients and may even induce health problems like high blood sugar.
On the other hand, complex carbs like oats, sweet potatoes and brown rice are full of nutrients and great for you. Incorporating these foods into your meals is an essential part of a healthy diet. While nothing is ever good in excess, ensuring that you have an adequate amount of complex carbs in your diet will help guarantee that your energy and focus remain strong.
Apples are an excellent complex carb and naturally high in pectin, a gut-friendly fiber. These Apple Muesli Sandwiches combine the energizing benefits of apples with the healthy fiber and nutrients found in muesli. Sweet and easy to make, these sandwiches are the perfect on-the-go snack. Filled with crunchy apples, creamy sunflower butter and wholesome muesli, they're hard for anyone to resist!
If you think of chili when you think of beans, you're not alone. While beans are a delicious chili ingredient, in the plant-based world, they're so much more. An excellent source of plant-based protein, beans are used in everything from brownies to burgers. This Bean and Barley Burger Recipe is a kid-friendly burger recipe that will get everyone excited about dinner. Made with a blend of Adzuki Beans and Pearl Barley, it's filled with protein, fiber and flavor. This recipe is perfect for those looking to infuse their diet with more complex carbs, or individuals following a vegan lifestyle.
This lentil stew recipe was inspired by the Old Testament story of Esau, who traded his brother Jacob's inheritance for a bowl of lentil soup. Would you pay big bucks for Jacob's Lentil Stew? Try it out and see for yourself! This recipe is an excellent example of expanding your complex carbohydrate intake. Along with lentils, golden bulgur is used to make this meal exclusively complex carb friendly. Serve as is, or enjoy with a side of fresh homemade sourdough for an even more filling meal.
If you'd like to learn more about high-carb foods after reading this article, head on over to this blog post where we list ten high-carb foods that are actually super healthy. Whether you're interested in learning more about healthy carbs, or actively incorporating them into your lifestyle, making these wholesome high-carb recipes is a great way to ensure you're getting a sufficient amount of complex carbs.
Have a high-carb recipe you enjoy eating? We'd love to hear about it. Let us know in the comments below. From everyone at Bobs Red Mill, we wish you a healthy and happy day!
