Seemingly everywhere on the internet, carbohydrates (carbs) are under attack as being evil, wicked, foul and even sinful.
I mean, even Ben Ryan’s rugby team have been on a no carb diet for the past few weeks. Surely, carbs must be the root of all evil? There is Paleo, the Atkins diet, South Beach and the Zone diet, to name a few of the more popular diets, that put a premium on restricting carbs.
Some people may have us believe that eating carbs is a surefire way to become obese, or at the very least a good way to prevent you from getting leaner.
Despite its reputation, carbohydrates, especially good wholesome carb foods, play an important role in a person’s diet and even more so in the role of the serious athlete’s diet.
As our athletes prepare to leave our shores soon for Rio, the role of clean carb-rich foods will soon need to be considered by the Olympic coaches.
The dietary message about carbohydrates has been so over-simplified that many people are skimping on the most critical energy source the body has.
Just as we now know that there are good fats and bad fats, there are also good carbohydrate foods.
Restricting all carbohydrates can zap energy levels, compromising the quality of workouts and negating the benefits of a fitness program, especially if the athletes have little fat reserves. There are many high-carbohydrate foods beneficial to both your health and athletic performance.
The key is choosing the right carbs.
The following is a breakdown of the best energy-sustaining foods we can source in Fiji, all loaded with powerful nutrients to keep your body running on premium fuel.
Oats
Heart disease is the number cause of death around the globe, and eating 30 grams of dietary fibre is one way to help reduce the risk of heart disease according to the US food and drug administration.
Fibre not only helps reduce the risk of disease but also slows glucose absorption into the bloodstream, helping maintain peak energy levels and curb appetite.
Rolled oats are also an excellent source of B vitamins, which are great for stress management and energy production, and contain a significant amount of zinc for immune function.
Lentils
These legumes are not just for Indian cooking, they are perfect for elite athletes as they produce a low-glycemic response, meaning they won’t spike your blood sugar levels and won’t cause an energy sapping crash.
They’re also loaded with around eight grams of dietary fibre per half cup, and provide a feeling of satisfaction, helping to mute any intense cravings for sweets.
Lentils also are packed full of folic acid, a nutrient essential for keeping cardiovascular risk low.
Figs
Although not grown in Fiji, some importers including Five Star Foods on Denarau Island import fresh figs for the big resorts.
Figs are an amazing fruit and similar to a soft guava, but just three whole figs provide a whopping 30 grams of good carbohydrates along with a multitude of B vitamins, calcium and potassium to help ensure peak muscle function and optimal bone health.
Figs are also an excellent source of soluble pectin fibre, shown to lower cholesterol and ultimately reduce cardiovascular risk. For a tasty snack, serve fresh figs with a dollop of Greek-style yoghurt.
Yoghurt
Fiji is very fortunate to now have several local sources of fresh yoghurt, including the more tummy-friendly Greek-style yoghurt. This type of yoghurt is more suited to the Fijian gastrointestinal tract as it is partially fermented so it is more easily digested, especially for a civilisation where dairy foods were not ancestral. Yoghurt has always been touted as a nutritional powerhouse because it is loaded with calcium, a critical nutrient for healthy bones. Rich in vitamin B12, yoghurt also helps to prevent fatigue and maybe the perfect recovery food for athletes as it promotes glycogen replenishment and muscle recovery. A quick energy snack is a bowl of fresh bananas with Greek yoghurt.
Ancient grains
Refined white and brown bread lacks quality nutrients due to being made from processed flours and hybrid wheat, so its not surprising to see top athletes reduce these types of grains from the diet and replace them with more ancient grains like rice bran, spelt and quinoa. Rice bran boasts superior nutritional credentials, with five grams of carbs and two grams of fibre in just two tablespoons. Rice bran and spelt flour can replace up to half the flour in most bread or muffin recipes and can be added to burger patties or casseroles.
Whole wheat pasta
Whole wheat brown pasta provides nearly 40 grams of energy-rich carbohydrates per one cup, and also provides five grams of dietary fibre.
Despite some concerns about glycemic response of large portions of pasta, eating a sensible amount of this carb-rich food is not only delicious but is packed with health-enhancing nutrients.
If you’re not a fan of Mediterranean pasta dishes, think of whole wheat pasta as a healthy alternative to noodles, so substituting it your favourite noodles dishes like chow mein and soup noodles is a clever way to ensure pasta with local flavours.
Coloured sweet potato
The deep orange and purple kumala is packed with vitamins C and E and contain huge levels of good carbs and beta-carotene. This medicine food contains nutrients to prevent cell damage in athletes competing in extreme environments, as well as an excellent source of iron.
Add some to your favourite salad recipe or mash it and add it to meatballs and burger patties.
Oranges
Oranges and all citrus fruits are an athlete’s best friend during the colder months and periods of intense training due to its high levels of vitamin C, one of nature’s best medicine foods.
Just one orange meets the entire day’s requirement for vitamin C and full of natural sugars for a quick energy boost.
The heart will also benefit from the folate in oranges, and the spongy inner layer of fresh oranges provides energy-sustaining fibre.
Need help managing your food intake? Download an app like “athleats” from the Itunes store, a mobile app that tracks everything you need to know about your nutrition and takes the guesswork out of energy calculations.
Chicken pesto pasta
200 grams whole wheat pasta
1/2 cup reserved pasta water
1/2 lb. fresh green beans, ends trimmed
2 cups grilled chicken breast, skinless
1/2 cup basil pesto sauce
Parmesan cheese, shaved
Cracked black pepper
1. Cook pasta according to package
directions. Drain and reserve 1/2 cup pasta water.
2. Meanwhile, place green beans in a shallow pan with enough water to cover them, and steam over medium heat for 15 minutes. Drain.
3. Cut chicken into bite-sized pieces.
4. Combine pasta, pesto, water, chicken and green beans in a large bowl and stir to combine
5. Finish with shaved Parmesan cheese and pepper
Soba noodle salad
200 grams Japanese soba noodles
1/4 cup rice vinegar
2 Tablespoon low-sodium soy sauce (try Kikkoman tamari)
2 teaspoon peeled, minced fresh ginger
1 Tablespoon Chinese sesame oil
1 medium cucumber, sliced
1 medium carrot, shredded
4 green spring onions, sliced
1 Tablespoon toasted white sesame seeds
1. Cook soba noodles according to package directions. Drain and rinse under cool water.
2. Meanwhile, whisk together vinegar, soy sauce, ginger and sesame oil to form a sauce.
3. In a large bowl, add noodles, cucumber, carrot and sauce, stirring to coat.
4. Sprinkle green onions and sesame seeds on top
Brown rice, feta & prawn salad
4 cups cooked brown rice
500 grams prawns, cooked
1 cup fresh firm tomatoes, diced
1/4 cup chopped basil
1 Tablespoon virgin olive or coconut oil
1 Tablespoon lemon juice
lemon zest
Salt and pepper to taste
ΒΌ cup feta cheese, crumbled
1. Prepare rice and prawns
2. Combine with tomatoes, cheese, basil, olive oil and lemon juice in a large bowl and stir to combine.
3. Season with salt and pepper to taste.
Asian beef noodles
200 gams rice, soba or udon thick noodles
200 grams lean beef steak, cut into thin strips
150 grams French or long beans, ends trimmed
1/2 cup teriyaki stir-fry sauce
Virgin olive or coconut oil
1. Prepare rice noodles according to package directions. Drain.
2. Coat a nonstick wok or saute pan with a touch of oil. Saute steak 5-8 minutes over medium heat, until just cooked, seasoning with salt and pepper. Remove from pan.
3. Saute beans 3-5 minutes, or until slightly brown on the edges; they should still be crunchy.
4. Add steak, noodles and teriyaki sauce to pan and cook another minute to heat through.
