Simple Carbs

Simple carbs are known as sugar and they’re made up of up to two sugar building blocks connected in a chain. The building blocks can be glucose, fructose, or galactose. They’re broken down easily and digested and absorbed into the bloodstream quickly. Some foods that are high in simple carbohydrates include sweeteners (table sugar, syrup, and honey), candy, jellies, and refined flour. Fruits, vegetables, and beans also have simple carbs in addition to vitamins and minerals.

Complex Carbs

Complex carbs are starch or fiber and they’re made from three or more sugars connected in a chain. Complex carbs often contain fiber, protein, healthy fats, vitamins, and minerals. They take a longer time to break down resulting in a more gradual insulin response and they’ll keep you feeling full longer. Bread, pasta, rice, beans, whole grains, and vegetables are all high in complex carbs.

How to Choose the Right Carbs

In general, it’s best to choose carbs from nutrient-dense sources and to eat more complex carbs than simple carbs. It’s recommended to eat vegetables, nuts, beans, seeds, 100% whole-grain breads, and brown rice. When consuming complex carbs, try and eat fewer ones from refined sources because the nutrients are removed from them. In regards to simple carbs, eat them in moderation as they are considered “empty calories” because they are high in calories and contain every few micronutrients. Fruits and milk are an exception to the rule as they have lots of vitamins and minerals.

The post What’s the Deal With Carbs? appeared first on yourdailysportfix.com.

Ingredients:

• spelt
• shitake mushrooms or porcini mushrooms
• grapefruit oil or olive oil
• white onion
• garlic cloves
• chestnut mushrooms
• white wine (or no white wine if you’re trying to make it completely sugar-free)
• vegetable stock
• vegan sour cream (for the topping)
• fresh chives
• vegan parmesan (optional)

Instructions:

1. Soak the spelt in cold water for a few minutes and put the mushrooms in a separate bowl.
2. Heat up a pot of warm water.
3. Fry the diced onions and garlic until they are slightly brown.
4. Chuck in the chestnut mushrooms and continue cooking.
5. Add the spelt to a pot of boiling water and add white wine at the end.
6. Add the porcini mushrooms and veg stock to the pot and cook.
7. Let it simmer and cook the mushrooms for just a few minutes.
8. Place the spelt and veggies on top of each other on a plate.
9. Top with grated vegan cheese and chives.

The post Spelt Risotto: A Low-Calorie Recipe That Tastes Amazing appeared first on yourdailysportfix.com.

Here are 8 signs that your body is lacking carbs.

1. You Crave Junk Food – This happens because your body realizes that you don’t provide it with enough fuel, so it wants a quick fix.
2. Your Brain Isn’t Working Properly – Carbs are essential for brain functions and it can be hard to focus on work and other tasks without them.
3. Bad Breath – Bad breath is a typical sign of ketosis, which happens when you don’t eat enough carbs and focus on proteins.
4. Your headaches become more frequent.
5. You’re often bloated and constipated – carbs are one of the main sources of fiber.
6. Your body temperature drops and you’re cold.
7. Mood swings are often connected with low carb intake.
8. You suffer through your workout because your body literally lacks the fuel to complete it.

Watch out for these symptoms and increase your intake of complex carbs if you notice them.

The post 8 Signals Your Body Sends You When It Needs More Carbs appeared first on yourdailysportfix.com.

Simple Carbs

Simple carbs are known as sugar and they’re made up of up to two sugar building blocks connected in a chain. The building blocks can be glucose, fructose, or galactose. They’re broken down easily and digested and absorbed into the bloodstream quickly. Some foods that are high in simple carbohydrates include sweeteners (table sugar, syrup, and honey), candy, jellies, and refined flour. Fruits, vegetables, and beans also have simple carbs in addition to vitamins and minerals.

Complex Carbs

Complex carbs are starch or fiber and they’re made from three or more sugars connected in a chain. Complex carbs often contain fiber, protein, healthy fats, vitamins, and minerals. They take a longer time to break down resulting in a more gradual insulin response and they’ll keep you feeling full longer. Bread, pasta, rice, beans, whole grains, and vegetables are all high in complex carbs.

How to Choose the Right Carbs

In general, it’s best to choose carbs from nutrient-dense sources and to eat more complex carbs than simple carbs. It’s recommended to eat vegetables, nuts, beans, seeds, 100% whole-grain breads, and brown rice. When consuming complex carbs, try and eat fewer ones from refined sources because the nutrients are removed from them. In regards to simple carbs, eat them in moderation as they are considered “empty calories” because they are high in calories and contain every few micronutrients. Fruits and milk are an exception to the rule as they have lots of vitamins and minerals.

The post What’s the Deal With Carbs? appeared first on yourdailysportfix.com.

Ingredients:

• spelt
• shitake mushrooms or porcini mushrooms
• grapefruit oil or olive oil
• white onion
• garlic cloves
• chestnut mushrooms
• white wine (or no white wine if you’re trying to make it completely sugar-free)
• vegetable stock
• vegan sour cream (for the topping)
• fresh chives
• vegan parmesan (optional)

Instructions:

1. Soak the spelt in cold water for a few minutes and put the mushrooms in a separate bowl.
2. Heat up a pot of warm water.
3. Fry the diced onions and garlic until they are slightly brown.
4. Chuck in the chestnut mushrooms and continue cooking.
5. Add the spelt to a pot of boiling water and add white wine at the end.
6. Add the porcini mushrooms and veg stock to the pot and cook.
7. Let it simmer and cook the mushrooms for just a few minutes.
8. Place the spelt and veggies on top of each other on a plate.
9. Top with grated vegan cheese and chives.

The post Spelt Risotto: A Low-Calorie Recipe That Tastes Amazing appeared first on yourdailysportfix.com.

Here are 8 signs that your body is lacking carbs.

1. You Crave Junk Food – This happens because your body realizes that you don’t provide it with enough fuel, so it wants a quick fix.
2. Your Brain Isn’t Working Properly – Carbs are essential for brain functions and it can be hard to focus on work and other tasks without them.
3. Bad Breath – Bad breath is a typical sign of ketosis, which happens when you don’t eat enough carbs and focus on proteins.
4. Your headaches become more frequent.
5. You’re often bloated and constipated – carbs are one of the main sources of fiber.
6. Your body temperature drops and you’re cold.
7. Mood swings are often connected with low carb intake.
8. You suffer through your workout because your body literally lacks the fuel to complete it.

Watch out for these symptoms and increase your intake of complex carbs if you notice them.

The post 8 Signals Your Body Sends You When It Needs More Carbs appeared first on yourdailysportfix.com.