Do you feel tired most of the time but you worry that eating much is not good for you? Eating these carbohydrates can help lessen the feeling.
Some people believe they need to cut down carbohydrates intake in order to stay healthy.
However, nutritionist Rob Hobson based in London, England said carbohydrates are not the food of the devil. Instead, they provide much needed fibre, full of essential vitamins and can combat fatigue.
But it is important to be selective, as some varieties can cause dangerous spikes in blood sugar, leading to energy slumps.
According to him, it is important to differentiate between the types of carbohydrate you eat and choose them wisely before you buy in order to be healthy.
You need these type of foods because when you eat carbohydrate foods they raise insulin levels, which is a hormone that controls blood sugar by messaging muscle, liver and fat cells to take up glucose from the blood, which is used for energy.
Wholegrain carbohydrate foods such as rye bread, brown rice and oats are naturally higher in essential nutrients including iron, magnesium, zinc and manganese as well as B vitamins such as niacin, thiamin and riboflavin.
Rye bread is a type of bread made with various proportions of flour from rye grain. It can be light or dark in color, depending on the type of flour used and the addition of coloring agents, and is typically denser than bread made from wheat flour.
50g serving of rye bread contains 100 cals, 1g fat, 0.1g sat fat, 19g carb, 1.1g sugar, 2.6g protein, 0.6g salt and 3.6g fibre. By eating rye, you have magnesium, iron, zinc, copper, thiamin (B1) and riboflavin. Dark rye bread is high in fibre, which helps to keep you feeling fuller for longer and assist with weight loss. Rye is a good source of B vitamins that are required for to convert food into energy and also healthy skin. It is rich in zinc, which is important for healthy skin.
180g of cooked brown rice gives you 215 cals, 1.8g fat, 0.4g sat fat, 44.8g carbs, 0.7g sugar, 5g protein, 0g salt, 3.5g fibre. It is a good source of niacin, vitamin B6, magnesium, manganese and selenium. Selenium has antioxidant properties and may help protect cells from damage. It also contains fiber, niacin and vitamin B6 that are required for energy metabolism and warding off tiredness and fatigue. Brown rice has magnesium, which is one of the most abundant mineral in the body and essential for energy metabolism, good bone health and muscle relaxation.
Eating 50g of oats on the other hand, you can get 190 cals, 3.5g fat, 0.6g sat fat, 33g carbs, 0.5g sugar, 8.4g protein, 0g salt and 5.3g fibre. It is a good source of thiamin, iron, magnesium, zinc, manganese, fiber. Soluble fibres called beta-glucans in oats have shown to help reduce cholesterol. The thiamin component is essential for heart function and is required for energy metabolism while iron is required for the production of healthy red blood cells. Studies shown that low intakes have been shown to be common among women and can increase the risk of anaemia, symptoms of which include tiredness and fatigue.