If you’re going to eat carbs, eat them in the morning.  

You need to stick to complex carbs that release a steady stream of energy. Anything that has a G.I. of over 50 is out.  

Complex carbs have three or more sugars and have a high fiber content. Simple carbs are mainly made up of two.  

Sweetness is usually a fair indication of how complex the carb is. Complex carbs often taste blander, although this is not always the case.

 The best way to tell is to check your energy levels and hunger after eating the carb.  

If you get a sudden rush of energy, it is more likely to be a simple carb. If you feel hungry again a couple of hours afterwards, despite having eaten your fill, it is definitely a simple carb. 

Examples of Good Carbs:  

• Whole grains
• Plain oats
• Nuts, seeds
• Brown rice
• Quinoa Barley
• Most vegetables  

The fiber content in complex carbs is what makes them so much healthier – this slows down the rate that the sugars in the carbs are absorbed into the blood stream.  

They will also help you to feel full longer and they are heart healthy. If you are battling to manage on breakfast until lunch, add some complex carbs.  

It is not a good idea to eat them later in the day – your body needs time to process them.  

ACTION PLAN

1. What simple carbs are you eating now? Check everything that you currently eat for breakfast and see what the G.I. rating for each food is.
2. Choose from the list of healthy carbs. They should not compose more than a quarter of your daily diet.  
3. Evaluate how you feel after eating them – did they give a rush of energy. Are you reaching for more a couple of hours later? If so, they are probably simple carbs.  
4. Slowly try to cut carbs out of the diet. Do eat vegetables but start to cut back on grains. Current thinking is that our digestive tract cannot digest grains properly because they are a relatively new addition to our diets.

Please refer to the book for more details on this activity.