Hello
Trust this email meets you in high spirits.
Last week I shared about the need to eat white rice sparingly and I also promised to share some amazing carbohydrates alternatives that you could enjoy in higher amounts.
Carbohydrates are important because they are the main source of the body’s energy and the fiber contained in them help with several body functions.
Before I go into the healthier carbohydrates I want to help you understand food the way I believe empowers you to make better diet choices going forward.
There are three categories of food.
Highly Processed
Minimally Processed
Whole Foods.
Highly processed foods are totally re-engineered that the natural state is unrecognizable eg: sodas, biscuits, white rice, quick cooking noodles etc.
Minimally processed foods have been slightly re-engineered but their natural state can be identifiable e.g. yoghurt, some breakfast cereals, cheese etc.
Whole foods have are consumed in their natural state, or foods with identifiable natural state e.g. all fruits and vegetables, yams, sweet potatoes etc.
I teach this in depth inside my 30 day fitness program “Design Your Body”- This program is for anyone who wants to lose body fat, 10X their energy levels and tone up their body. If this sounds like you then reply this email with “I’M IN”
Let’s get back to the healthier carbs options
1- Plantain - “Although those numbers are very close, plantains have a few advantages over white rice. “They have more vitamins and minerals, and more fiber as well,” Also green plantains are a good source of resistant starch, a type of dietary fiber that helps you feel full, doesn't raise blood sugar, and feeds the good bacteria that keep your gut healthy. Plantain porridge, Boiled plantain with vegetables, oven baked or air fried plantain with a tomato sauce- some examples of meal replacements to rice.
2- Sweet Potatoes- One of my personal best and has become a core part of my diet. The cooking method of sweet potatoes impacts the glycemic index and boiling is the recommended form of cooking with a glycemic index as low as 46 compared to white rice which is above 60. Sweet potatoes are also packed with fiber which means you will be full for longer on a sweet potato meal.
I think these two are a great start and they are also in abundance in Nigeria. By adding these two to your diet you will reduce your white rice intake and this swap will definitely improve your overall health.
If you find this information useful please share with other people in your network.
Have a Splendid Week
Your Wellness Partner
Tochi Okafor
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