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Macros part 1: Carbohydrates

Updated: Aug 30, 2022

Before I say anything, I want you to repeat after me ‘carbs are my friend’

and again…

and again

Great, let's start with foods that contain carbohydrates:

  • Potatoes

  • Sweetcorn

  • Peas

  • Bananas

  • Apples

  • Oranges

  • Oats

  • Whole meal bread

  • Brown rice

  • White bread

  • White rice

  • White pasta

  • Starbursts

  • Lollipops

  • Jelly beans

  • + a whole heap more.

The pink foods are vegetables, the green foods are fruits, the purple foods are wholegrains, the blue foods are refined carbohydrates, the light blue foods are very refined carbohydrates. They all contain carbohydrates. Apart from the fact that the foods are completely different, the carbohydrates are also completely different.

Very simply put, carbohydrates are sugars and chains of sugars. The longer the carbohydrate chain of sugar, the more complex it is. You will find these in wholegrains and vegetables. They take longer to breakdown and have a lot more nutrients in the food accompanying them. The shorter and more simple the carbohydrate chain of sugar, the quicker it takes your body to break it down and release into your bloodstream. These foods are often refined (they’ve been through an extensive processing process) and often do not have very many accompanying nutrients.

Fruits are an exception to this, they have sugars, short chains of carbohydrates, AND they are unprocessed and have lots of accompanying nutrients.

Can you guess the more nutritious form to get your carbohydrates? Yep - complex, wholegrain carbohydrates (the pink, green, and purple foods in the list above). Does that mean we shouldn’t eat the blue carbs in the list? Nope, they are enjoyable foods and are not only a source of carbohydrates for when we need, but they taste good too!

A diet that is enjoyable, is one that you are going to stick to.

HOWEVER, enjoy those foods in moderation because although our body can deal with SOME quick releasing sugars, it can’t do cope with lots, so we want to get the majority of our carbs from those complex sources, which will also give us a heap of other nutrients alongside them.

How much you 'should' be eating is up to you. If you would like personalised advice, I'd love to have a chat, email me at

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