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Good Carbs Vs Bad Carbs

How to tell your slow-release energy foods from those whose effect is over quickly...

Issue ID: March 270


Quinoa - Quinoa is, in fact, a seed, and higher in protein than most grains. Mineral-rich and low GI, quinoa is undoubtedly a top carb for triathletes.

Sweet Potato - This starchy carb is a winner. Boiled, baked steamed or roasted, it's both nutrient-rich and packed with slow-release energy.

Barley - Used in place of rice, cous cous or pasta, barley has the lowest GI of all the grains. It's also full of B vitamins for energy metabolism. 

Apples - These are an excellent fruit carbohydrate with pectin fibre to slow the release of sugar into the bloodstream.

Oats - A top breakfast food: versatile, easy to prepare and no refind sugars and oils. Rich in energy, B vitamins and minerals, too.



White Bread - Stripped of fibre and much of the wheat's natural nutrition, most white bread varieties are both high-GI and highly processed. 

White Sugar - Refined sugars creep into the majority of modern-day food products, causing high sugar  consumption, weight gain and poor health. 

Double Choc Muffin - Shop-bought muffins are simply too high in refined sugars and fats to be considered healthy.

Sugary Cereals - Many commercial cereals are too high in added sugar to be healthy. These aren't the best breakfast choice for the athlete. 

Doughnuts - Loaded with refined sugars and fat, doughnuts are likely to leave you feeling heavy, sluggish and nutrient-depleted.


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