Varying my carbohydrates

Grains, tubers and pulses are all high in complex carbohydrates.

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: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
1931 132.27g 172.32g 84.77g 74.69g 18.99g 30.56g  
27% 36%   35%    
     
Calories burned through exercise: 388    

 

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
07:30 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
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
Ground flaxseeds 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
Black Tea 350mL 0 0.00 0.00 0.00 0.00 0.00 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
sliced tomato, 78g 15 0.55 2.42 2.42 0.78 0.23 0.08 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
Sunflower seeds, 5g 30 1.04 0.57 0.13 0.43 2.58 0.23 0.00
Pumpkin seeds, 5g 30 1.51 0.54 0.07 0.30 2.46 0.44 0.00
and Brazil nuts 6g 41 0.86 0.25 0.14 0.45 4.03 0.97 0
Green tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
16:00 Trek Peanut Power energy bar 55g 203 10.20 25.70 21.10 3.00 6.00 1.00 0.00
16:30 Gym Session
18:00 MaxiNutrition Lean protein powder, chocolate 40g 140 20.00 13.00 12.00 0.00 0.90 0.30 0.00
in water 275mL 0 0.00 0.00 0.00 0.00 0.00 0.00 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
Broccoli, microwaved 90g 36 3.87 2.88 1.71 2.25 0.54 0.18 0
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

 

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