Until I was diagnosed as a Coeliac, I had no idea I ate so much wheat and wheat products. It wasn’t uncommon for me to have some kind of museli or cereal for breakfast, a sandwich for lunch and pasta for dinner. While I knew enough to aim for wholewheat versions, the idea of varying my carbohydrates hadn’t really occurred to me.
Complex carbohydrate foods can be broken down into roughly three categories: the grains, the tubers and the pulses. Grains include the glutinous wheat, rye and barley, but also oats, rice and quinoa. Tuber is just a fancy name for starchy root vegetables like potatoes, sweet potatoes and the more exotic taro or cassava (the processed version of which is tapioca). Then you have the pulses which includes all beans and lentils.
The problem is that most gluten free products are made with white rice or white corn flour. These may help gluten free bread and cakes taste more like the real thing, but they are much lower in fibre, vitamins and minerals. Plus, when I was diagnosed years ago they wasn’t the variety of readily available gluten free products, so much of the gluten free bread, pasta and cereals didn’t have the same taste and texture anyways. This led to me exploring my carbohydrate options.
In order to get enough fibre and a full range of vitamins and minerals, I try to rotate through the different categories of carbohydrates every day. I find making sure I get my carbohydrates from at least two, ideally all three of the groups, really improves my energy levels and makes it much easier to get enough fibre. So if you look at my diet diary below, I’ve had oats for breakfast, risotto rice and a gluten free wrap for lunch, an energy bar as a snack, and lentils for dinner. The oats, rice and wrap are all grain based carbohydrates, while the lentils are from the pulses group.
The energy bar uses dates to provide most of the carbohydrates, so that mostly fruit sugar (not a starchy or complex) carbohydrate. While fruits, vegetables, dairy products and the ever increasing range of simple sugars are carbohydrate sources, we all know better than to count them as diet staples!
The Score for 31 March:
|Calories burned through exercise:||388|
What I ate:
|07:30||Centrum Multivitamin, Vitamin E 400IU, Vitamin D 25 µg|
|Soft boiled eggs, 2 large||115g||150||14.49||0.00||0.00||0.00||10.35||2.88||0.00|
|Free From pure oats||50g||171||6.40||30.30||0.60||4.30||2.70||0.50||0.00|
|made with boiling water||250mL||0||0.00||0.00||0.00||0.00||0.00||0.00||0.00|
|Tesco mixed frozen fruits||100g||40||0.90||7.90||7.90||2.00||0.20||0.00||0.00|
|12:15||Homemade chicken and mushroom risotto||120g||129||12.85||14.29||1.41||0.62||2.19||0.31||0.00|
|Bfree quinoa and chia seed wrap with||49g||125||3.80||18.00||2.65||5.75||2.90||0.70||0.00|
|sliced Baked chicken breast,||52g||70||16.59||0.00||0.00||0.00||0.99||0.31||0.00|
|and Helleman’s real mayonnaise||5g||36||0.06||0.07||0.07||0.00||3.95||0.32||0.00|
|12:45||Activia natural yoghurt with||140g||89||7.00||9.24||9.24||0.00||2.66||1.82||0.00|
|Sliced plums, two medium,||112g||47||0.67||9.86||9.86||1.08||0.11||0.00||0.00|
|and Brazil nuts||6g||41||0.86||0.25||0.14||0.45||4.03||0.97||0|
|16:00||Trek Peanut Power energy bar||55g||203||10.20||25.70||21.10||3.00||6.00||1.00||0.00|
|18:00||MaxiNutrition Lean protein powder, chocolate||40g||140||20.00||13.00||12.00||0.00||0.90||0.30||0.00|
|20:15||Mackerel fillet, grilled||71g||183||15.05||0.43||0.43||0.00||13.56||3.05||0.00|
|Merchant Gourmet ready to eat beluga lentils||110g||160||12.21||20.35||0.77||7.04||1.76||0.33||0.00|
|Tesco tartare sauce||17g||53||0.12||3.18||2.06||0.19||4.39||0.34||0.00|
|Lindt Excellence 70% Cocoa chocolate bar, 2 squares||20g||113||1.90||6.80||5.80||0.00||8.20||4.80||0|
|21:30||Fresh ginger tea with a splash of lemon juice and 1 tsp honey||250mL||25||0.00||6.25||6.25||0.00||0.00||0.00||0.00|