Carbohydrates are essential to our growth system. It is an important nutrient source that not only provides energy to muscles and the brain, but also helps to provide essential nutrients, build the desired body, and accelerate fitness goals. Carbohydrates are classified into two types based on their Glycemic Index (GI), which is the rate at which carbs are digested in comparison to glucose secretion.
Fat carbs have a high GI and release energy at a much faster rate, which causes you to feel hungry frequently and contributes to weight gain issues. Bread, sugars, starchy vegetables, fruit juices, and other processed foods are examples of fast carbs. Slow carbs have a low GI and release energy slowly into the body, allowing you to feel “satisfied” while keeping your blood sugar levels stable. Now Let’s know if it is right to eat carbs when fasting.
Avoiding carbohydrates is the last thing you should do while fasting because they provide energy to the brain and muscles, making you more energetic and productive throughout the day. So, make sure you’re getting enough carbs when fasting, proteins, minerals, and vitamins from a variety of sources, and be mindful of choosing healthy foods over processed foods.
There are several food options, including slow carbs, as well as a few tips to make your fasting healthier:
- Because you are fasting, you eat less food than usual and feel hungry at inconvenient times. Slow carbohydrate foods keep you fuller for longer because they take longer to digest and break down.
- Combine high-carbohydrate vegetables like potatoes and sabudana (which are commonly used in fasting) with fibrous vegetables like spinach, cabbage, tomatoes, capsicum, bottle guard, and so on. Also, instead of deep-frying vegetables, try baking, roasting, or grilling them.
- Kuttu is an excellent source of carbs when fasting (70-75%) and protein (20-25 percent). It also contains protein, B-complex vitamins, and minerals such as phosphorus, magnesium, iron, zinc, copper, and manganese. Instead of eating puris, use it to make chapatti.
- Samak rice is extremely easy to digest and high in fibre, B-complex vitamins, and important minerals such as iron and magnesium.
- Adopt healthy snacking and avoid puris, sabudana vada, potato chips, and other delicacies that are high in sugar, salt, and fat content. Instead, opt for roasted makhana, which is high in antioxidants, or a mixture of nuts (almonds, raisins, walnuts, baked chips, roasted peanuts, etc.).
- Consume a variety of seasonal fruits and vegetables.
- Consume small meals and avoid fasting. This will help you maintain your blood glucose levels and avoid feeling low.
- Maintain hydration. Drink plenty of water and sugar-free fluids such as coconut water, lemon water, and buttermilk. These drinks will keep you full for a long time.
Many women want to reduce their calorie intake. Then fasting will be the ideal time for them to begin their fitness journey. The goal of losing weight and staying healthy should be to find the right kind of carbs when fasting, which will release energy slowly and help you in the long run. As a result, it is critical that you focus on including more slow carbs in your diet, such as whole grains, seeds and nuts, beans and legumes, vegetables, and so on. t also has a high fibre content.
Also, check – Practice Yoga for Boosting Immunity and Fighting Depression