How many of us, pile our plate with lots of pasta, rice or potatoes? All of those are free on Slimming World, but really they are not great for you if they are the white refined carbs.
It is a known fact that adding more whole grains to our diet and avoiding the white refined carbs is far healthier for us. In fact whole grains have been shown to reduce the risk of heart disease and some cancers.
Whole grains are absorbed through our body at a slower rate, so therefore keep you fuller for longer, which of course reduces the amount you need to eat overall.
Refined (white carbs) grains however have all the good stuff removed and are basically stripped of all it’s fibre, iron and vitamin content.
Not only do we have things like the pasta/rice etc you eat to worry about, but even some breads can be misleadingly advertised as whole wheat bread, but not have much whole grain at all. To be sure you are getting the best stuff, always check the ingredients label. The first ingredients listed should always say Whole Wheat, Whole meal or Whole Grain. If it says wheat flour, you can pretty much guarantee it isn’t proper whole grain, and although it may look that way, it is actually usually coloured brown, using other ingredients.
So for this weeks challenge I am setting you (and myself of course) a very easy and healthy challenge. NO refined CARBS.
Below is some ideas of what to replace those carbs with.
- White pasta’s – instead choose wholegrain varieties
- White rice’s – switch to brown or wild rice
- Potatoes (not a grain, but a good change to make) – instead leave potatoes in skins, or use new potatoes/sweet potatoes. Even roasted butternut squash is a good option instead of potatoes.
- Bread remember to check those ingredients - should be 100% wholewheat/wholemeal
and lastly don’t forget there are so many more healthier grains out there to add to your diet, so why not try some new ones from below:
- Bulgur Wheat
- Whole Grain couscous
- Steel Cut oats (healthy extra)
Set yourself a challenge of finding new and healthy grains/pulses/vegetables to try. A varied diet keeps it interesting.
Looking for some healthy recipes - check out my Grains/Legumes recipes
Crista Cooper says
Are the steel cut oats free on green days then with the rest of the whole grains? Thanks for a great site!
hi, they are not free, but can be used as a healthy extra
Lesley Bristow says
Are wheat berries free?
Shevy (Slimming Eats) says
Hi Lesley, yes they are 🙂