Complex Carbohydrates

[DarkLord]

Hi fellars, I'm in desperate need of some adivce and extra foods which are great in slow release carbs. I know that foods such as brown rice, brown pasta, (and other white rice and pastas are good though not as rich in fiber) potatoes ( jacket) and things like that are the basics but can anyone list some more please as that way I can get a good idea. Please DON'T recommend fast food rubbish which I know you won't.

I personally like rice cakes ( or crackers) but are crakers fine to have as a snack with protein?

I'm also trying to find the balance of how often to eat and what size portions.

Please, anyone with advice would be greatly appreciated. :

[threenorns]

okay, how often to eat is easy: every three hours unless you're trying to seriously bulk, in which case it could be as often as every two hours.

how much to eat of any one thing is difficult. as a rough guide, if it's a "handful", it's a serving. really, though, you should use a site like calorieking or fitday to determine actual dietary impact and serving sizes.

standard servings:

meat: 3oz
one small piece of fruit
jams, spreads, pb: 1 tbsp
bread: 1 slice
grains: 1 cup
milk: 1 cup
juice: 1 cup
yoghurt: 3/4 cup
potato, rice, pasta: about the size of your fist
cheese: the size of six stacked dice (1 oz)

[alucard]

Originally Posted by threenorns

okay, how often to eat is easy: every three hours unless you're trying to seriously bulk, in which case it could be as often as every two hours.

how much to eat of any one thing is difficult. as a rough guide, if it's a "handful", it's a serving. really, though, you should use a site like calorieking or fitday to determine actual dietary impact and serving sizes.

standard servings:

meat: 3oz
one small piece of fruit
jams, spreads, pb: 1 tbsp
bread: 1 slice
grains: 1 cup
milk: 1 cup
juice: 1 cup
yoghurt: 3/4 cup
potato, rice, pasta: about the size of your fist
cheese: the size of six stacked dice (1 oz)

pretty much agree with this. i mean it is much better to be precise but that's roughly what it is.

also moderate portions every 3 hours is optimal. Even if ur bulking every 3 hours is fine, u just increase your portions.

[maverick]

The portions of each food you eat should be dictated by your macronutrient requirements. My favorite low GI carbs are oatmeal, loads of broccoli, oatmeal, yams, whole wheat pasta, oatmeal, whole grain bread, oatmeal, brown rice, and uh... oatmeal.

[vegan]

Originally Posted by DarkLord

Hi fellars, I'm in desperate need of some adivce and extra foods which are great in slow release carbs. I know that foods such as brown rice, brown pasta, (and other white rice and pastas are good though not as rich in fiber) potatoes ( jacket) and things like that are the basics but can anyone list some more please as that way I can get a good idea. Please DON'T recommend fast food rubbish which I know you won't.

Starches are great for the slow release of energy. Here is a list of foods with their starch content expressed as g/100g of food. You will note that animal products are not listed as they do not contain fiber or starch.

CEREALS AND CEREAL PRODUCTS

Flours, grains and starches

Bran (wheat) 23.0
Chapati flour (brown) 70.5
(white) 75.5
Cornflour 92.0
Custard powder 92.0
Oatmeal (quick cook,raw) 64.9
Rye flour (whole) 75.9
Sago (raw) 94.0
Soya flour (full fat) 12.3
(low fat) 14.8
Tapioca (raw) 95.0
Wheat flour (brown) 66.8
(white,breadmaking) 73.9
(white,plain) 76.2
(white,self raising) 74.3
(wholemeal) 61.8
Wheatgerm (28.7)

Rice

Brown rice (raw) 80.0
(boiled) 31.6
Savoury rice (raw) 73.8
(cooked) 25.1
White rice (easy cook,raw) 85.8
(easy cook,boiled)
(fried in lard,dripping) 23.1

Pasta

Macaroni (raw) 73.6
(boiled) 18.2
Noodles (egg,raw)
(egg,boiled) 12.8
Spaghetti (white,raw) 70.8
(white,boiled) 21.7
(wholemeal,raw) 62.5
(wholemeal,boiled) 21.9

Breads

Brown bread (average) 41.3
(toasted) 52.1
Chapatis (made with fat) 46.5
(made without fat) 42.1
Currant bread 36.3
(toasted) 40.7
Granary bread 44.1
Hovis (average) 39.7
(toasted) 50.9
Malt bread 30.7
Naan bread 44.6
Papadums (fried in vegetable oil) 39.1
Pitta bread (white) 55.5
Rye bread 44.0
Vitbe (average) 40.4
White bread (average) 46.7
(sliced) 43.8
(fried in blended oil) 45.3
(fried in lard) 45.3
(toasted) 53.4
French stick 53.5
'with added fibre' 46.3
(toasted) 55.1
Wholemeal bread (average) 39.8
(toasted) 46.6

Beans and lentils

Blackeye beans (dried raw) 47.5
(dried,boiled in unsalted water) 18.0
Broad beans (frozen,boiled in
unsalted water) 10.0
Butter beans (canned,re-heated,
drained) 10.9
Chick peas (whole,dried,raw) 43.8
(dried,boiled in unsalted water) 16.6
(canned,re-heated,drained) 15.1
Green beans/French beans (raw) 0.9
(frozen,boiled in unsalted water) 2.6
Hummus 9.3
Lentils (green and brown,whole,
dried,raw) 44.5
(dried,boiled in salted water) 15.9
(red,split,dried,raw) 50.8
(dried,boiled in unsalted water) 16.2
Mung beans (whole,dried,raw) 40.9
(dried,boiled in unsalted water) 14.1
Red kidney beans (dried raw) 38.0
(dried,boiled in unsalted water) 14.5
(canned,re-heated,drained) 12.8
Runner beans (raw) 0.4
(boiled in unsalted water) 0.3
Soya beans (dried raw) 4.8
(dried,boiled in unsalted water) 1.9
Tofu (soya bean,steamed) 0.3
(steamed fried) 0.9

Vegetables

Early potatoes

New potatoes (average, raw) 14.8
(boiled in unsalted water) 16.7
(in skins, boiled in unsalted water) 14.4
(canned, re-heated, drained) 14.4

Main crop potatoes

Old potatoes (average, raw) 16.6
(baked, flesh and skin) 30.5
(baked, flesh only) 17.3
(boiled in unsalted water) 16.3

Beans and lentils

Aduki beans (dried, boiled in unsalted water) 20.8
Baked beans (canned in tomato sauce, re-heated) 9.4
(reduced sugar, reduced salt) 9.7
Beansprouts (mung, raw) 1.8
(stir fried in blended oil) 1.1
Black gram (urad gram, dried, raw) 37.6
(dried, boiled in unsalted water) 13.0
Blackeye beans (dried, raw) 47.5
(dried, boiled in unsalted water) 18.0
Broad beans (frozen, boiled in unsalted water) 10.0
Butter beans (canned, re-heated, drained) 10.9
Chick pea flour/besan flour (43.8)
Chick peas (whole, dried, raw) 43.8
(dried, boiled in unsalted water) 16.6
(canned, re-heated, drained) 15.1
Green beans/French beans (raw) 0.9
(frozen, boiled in unsalted water) 2.6
Hummus 9.3
Lentils (green and brown, whole, dried, raw) 44.5
(dried, boiled in salted water) 15.9
Lentils (red, split, dried, raw) 50.8
(dried, boiled in unsalted water) 16.2
Mung beans (whole, dried, raw) 40.9
(dried, boiled in unsalted water) 14.1
Red kidney beans (dried, raw) 38.0
(dried, boiled in unsalted water) 14.5
(canned, re-heated, drained) 12.8
Runner beans (raw) 0.4
(boiled in unsalted water) 0.3
Soya beans (dried, raw) 4.8
(dried, boiled in unsalted water) 1.9
Tofu (soya bean, steamed) 0.3
(steamed, fried) 0.9

Peas

Mange-tout peas (raw) 0.8
(boiled in salted water) 0.5
(stir-fried in blended oil) 0.2
Mushy peas (canned, re-heated) 10.7
Peas (raw) 7.0
(boiled in unsalted water) 7.6
(frozen, boiled in salted water) 4.7
(boiled in unsalted water) 4.7
(canned, re-heated, drained) 6.3
Petit pois (frozen, boiled in unsalted water) Tr
Processed peas (canned, re-heated, drained) 14.7

Vegetables, general

Artichokes, Globe (boiled) 0
Artichokes, Jerusalem (boiled) 0
Asparagus (raw) 0.1
(boiled in salted water) Tr
Aubergine/Egg plant (raw) 0.2
(fried in corn oil) 0.2
Beetroot (raw) 0.6
(boiled in salted water) 0.7
(pickled, drained) Tr
Broccoli (green, raw) 0.1
(boiled in unsalted water) Tr
Brussel sprouts (raw) 0.8
(boiled in unsalted water) 0.3
(frozen, boiled in unsalted water) 0.4
Cabbage (raw, average) 0.1
(boiled in unsalted water, average) 0.1
(white, raw) 0.1
Carrots (old, raw) 0.3
(boiled in unsalted water) 0.2
(young, raw) 0.2
(young, boiled in unsalted water) 0.2
(canned, re-heated, drained) 0.4
Cauliflower (raw) 0.4
(boiled in unsalted water) 0.2
Celery (raw) Tr
(boiled in salted water) Tr
Chicory (raw) 0.2
Courgette/Zucchini (raw) 0.1
(boiled in unsalted water) 0.1
(fried in corn oil) 0.1
Cucumber (raw) 0.1
Curly kale (raw) 0.1
(boiled in salted water) 0.1
Fennel (Florence, raw) 0.1
(boiled in salted water) 0.1
Garlic (raw) 14.7
Gherkins (pickled, drained) 0.2
Gourd (karela, raw) 0.8
Leeks (raw) 0.3
(boiled in unsalted water) 0.2
Lettuce (average, raw) Tr
(Iceberg, raw) Tr
Marrow (raw) 0.1
(boiled in unsalted water) 0.2
Mixed vegetables (frozen, boiled in salted water) 3.0
Mushrooms (common, raw) 0.2
(fried in butter) 0.2
(fried in corn oil) 0.2
Mustard and cress (raw) Tr
Okra (raw) 0.5
(boiled in unsalted water) 0.5
(stir-fried in corn oil) 0.8
Onions (raw) Tr
(fried in corn oil) 0.1
(pickled, drained) Tr
(pickled, cocktail/silverskin, drained) Tr
Parsnip (raw) 6.2
(boiled in unsalted water) 6.4
Peppers (capsicum, chilli, green, raw) Tr
(capsicum, green, raw) 0.1
(green, boiled in salted water) 0.2
(capsicum, red, raw) 0.1
(red, boiled in salted water) 0.1
Plantain (boiled in unsalted water) 23.0
(ripe, fried in vegetable oil) 36.0
Pumpkin (raw) 0.3
(boiled in salted water) 0.1
Quorn (pieces, as purchased) 1.1
Radish (red, raw) Tr
Shallots (raw) Tr
Spinach (raw) 0.1
(boiled in unsalted water) Tr
(frozen, boiled in unsalted water) 0.2
Spring greens (raw) 0.4
(boiled in unsalted water) 0.2
Spring onions (bulbs and tops, raw) 0.2
Swede (raw) 0.1
(boiled in unsalted water) 0.1
Sweet potato (raw) 15.6
(boiled in salted water) 8.9
Sweetcorn (baby, canned, drained) 0.6
(kernels, canned, re-heated, drained) 16.6
(on-the-cob, whole, boiled in unsalted water) 16.9
Tomatoes (raw) Tr
(fried in corn oil) 0.1
(grilled) Tr
(canned, whole contents) 0.2
Turnip (raw) 0.2
(boiled in unsalted water) 0.1
Watercress (raw) Tr
Yam (raw) 27.5
(boiled in unsalted water) 32.3

Nuts and seeds

Almonds 2.7
Brazil nuts 0.7
Cashew nuts (roasted and salted) 13.2
Chestnuts 29.6
Coconut (creamed block) 0
(dessicated) 0
Coconut milk 0
Hazelnuts 2.0
Macadamia nuts (salted) 0.8
Marzipan (home-made) 1.5
(retail) 0
Mixed nuts 3.9
Peanut butter (smooth) 6.4
Peanuts and raisins 3.5
Peanuts (plain) 6.3
(dry roasted) 6.5
(roasted and salted) 3.3
Pecan nuts 1.5
Pine nuts 0.1
Pistachio nuts (roasted and salted) 2.5
Sesame seeds 0.5
Sunflower seeds 16.3
Tahini paste 0.5
Trail mix 0.1
Walnuts 0.7

[Lady C]

Originally Posted by DarkLord

I personally like rice cakes ( or crackers) but are crakers fine to have as a snack with protein? :

Both rice cakes and crackers are high GI (quick digesting) because they are processed foods. You would be better off with whole grain bread with your protein. IMHO

[Maxgain]

ricecakes are fine with protein for a snack whiilethey have a high GI. tthere is actuallylittle carbs per serving so the more important glycemic index is low the protein will further lower this

[maverick]

If I'm not mistaken, I think its been shown that combining carbs and protein will actually increase the spike in your insulin.

[Maxgain]

No while protein will create a small insulin spike most proteins are slowly absorbed especiaaly caesin and when mixed with the carbs will also decrease their absorption rate and thus size of insulin spike

[rbuchman]

Yes but isn't 30 grams of high GI carbs snacked on over 3 hours (a cracker here a cracker there while working) the same or better than 30 grams of a lower GI carb all at once? Something to think about.

Veggies are the best, I like mine raw with Fat Free dip. But it's hard to get enough if your trying to gain wieght. Oatmeal is probably the all around best, dirt cheap soluable fiber etc, I eat mine with fruit and flaxseed meal (added after cooking). Raisin Bran straight from the box (like fat people eat potato chips) is also a favorite of mine.

On a different diet note, one of the best ways to loose wieght is to eat "quantised" food that is you make a certain amount and when it's gone there is no more. For instance I make a cup of oatmeal for breakfast when I'm done I may think I'm still hungry but it'd be a pain to make more but if I'm eating Raisin Bran I can just reach over and pour some more in the bowl. Great stratigy for portion control.