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.