Beat your reliance on carbs

Carbohydrates are a hot topic in the nutritional world. We’ve lost track of the number of fad diets and health articles that tell us not to eat them – and it’s led to the food group getting quite a bad rap. For those of us on a plant-based diet, we often find ourselves relying heavily on carbs to feel full, bulk out a meal, or sometimes simply because we don’t know how else to balance our plate. So, how can you beat your over-reliance on carbs, and should you be avoiding them altogether?

We spoke to registered nutritionist and UKHCA health coach Anna Cummings (annacummings.co.uk) to find out: “Just as fats have been demonised over the years, it seems carbohydrates are experiencing their turn! Carbs are not ‘bad’, however, quality is important. In the Western diet, some of us tend to rely a little too much on them for the majority of our intake, and it’s out of balance with the rest of our plate.”

That said, carbs are our body’s preferred source of fuel. It’s important, however, to note the different types of carbohydrates and the effects they have on the body, according to Dr Marilyn Glenville, one of the UK’s leading nutritionists and a best-selling author: “Refined carbs – foods like sugar, white bread, and glucose added to sports drinks – hit your bloodstream quickly, causing a spike in blood sugar. This results in higher levels of insulin, which tells your body to store fat. Unrefined carbs, on the other hand, give you greater, longer-lasting energy and stable blood sugar; examples are brown rice, oats, wholemeal bread, barley, and rye.”

So, if you find yourself consuming too many carbs with each meal, how can you create more balance? Anna says, “To avoid that ‘carb coma’ feeling, ensure that you have enough protein-based food on your plate, along with a source of healthy fats, plenty of non-starchy vegetables, and just a bit of good-quality whole food carbs, such as brown rice, quinoa, and spelt pasta. Choosing a couple of different sources of protein can be a good call when you’re living the plant-based life, too, as this will increase the range of amino acids (the mini building blocks that make up protein) that you’re eating.”

A good rule of thumb, Dr Marilyn says, is to have at least half of the plate filled with non-starchy, low-carb veggies – this will help fill you up while also providing a range of vitamins, minerals, phytonutrients, and fibre. “Include one portion of greens or salad,” she adds. “Frozen vegetables are good-quality and convenient.” Anna recommends filling up a quarter to a third of your plate with protein-based food, such as pulses, legumes, tofu, nuts, and seeds, with a small amount of dairy (if you include this in your diet). The remainder should then comprise healthy sources of carbs such as beans and lentils, and wholegrains like brown rice and buckwheat – and remember to include a small portion of healthy fats such as nuts, olive oil, and avocado, too.

If you do need carbs for energy, go for unrefined options, as these are long-lasting. Dr Marilyn suggests turning to foods like quinoa, which cooks like a starchy carb, but is actually a seed that’s high in protein, vitamins, and minerals. In addition, having a soup before your meal can control hunger, and could help you avoid loading up on carbs. And, if you do need your bread fix, opt for high-fibre alternatives such as wholemeal sourdough.