People love the app and you know what? It's totally fine. Carbohydrate side dishes provide us with important energy and carbohydrates that our bodies need to function properly. That's why I rate it as very unwise, when motivated to lose weight, to cut out carbs in the form of side dishes. However, the problem arises when there are a lot of side dishes on the plate. So the side dish itself is not the problem at all, but the amount and often the timing of it throughout the day.
What side dishes do we like best?
You know, we have a rice or potatoes team. Rice is often the most sought-after side dish in Slovakia. For example, a 2019 YouGov survey found that fries are the most popular side dish in the United States, followed by onion rings, garlic bread, and coleslaw. Here in the UK, we fare better in this regard, but we often do indeed combine carbohydrate side dishes in large quantities.
Which side dish is the best?
☺ However, we have a few recommendations on what side dish is optimal for your health. These are whole grain side dishes and therefore if rice, it is excellent to combine it with natural rice. This rice retains the envelope layers in which the fibre and minerals are. This fibre slows down the absorption of sugar and therefore lowers the glycaemic index. To reduce the glycaemic index, it is important to combine carbohydrates with other nutrients such as fat and protein (e.g. eggs, meat, fish, etc.). Ij this is the reason for the constant emphasis on a balanced meal and therefore a source of protein, fat and also carbohydrates. If you feel like choosing pasta as a side dish, it is also advisable to choose and combine it with whole grain alternatives. These pastas are darker and may seem a little denser, but you can still mix them 1:1 with white pasta. I also recommend combining any bakery products with whole grain alternatives. Look for the 'wholemeal' attribute in the name, this is defined in the legislation. Such products must have at least 70% wholemeal flour. Other attributes such as "woodcutter's," "cereal," "graham," will not guarantee a high proportion of whole wheat flour and therefore fiber.
Are potatoes a suitable side dish?
Definitely. Potatoes are a starchy vegetable, have a high satiating effect and are very nutritionally rich. Compared to rice, they have less energy and carbohydrates. Unless of course you pour a lot of oil on the potatoes or deep fry them. ☺ For inspiration, 150 g of a side dish of rice has approx. 180 kcal, 6 g protein, less than 1 g fat and 38 g carbohydrates and 150 g of a side dish of boiled potatoes (without butter) approx. 130 kcal, 2.5 g protein, 0.1 g fat, 28 g carbohydrates. On top of the boiled potatoes it is excellent to add chopped spinach as a source of vitamin C. One final tip. To preserve as many vitamins as possible in potatoes, cook potatoes in their skins. If you do want to peel the potatoes, then cook them immediately after peeling and limit standing them in water for long periods before cooking. This leaches a lot of vitamins into the water before cooking, which is a real shame.
Can I substitute a carbohydrate side dish for a vegetable?
Yes, but it's possible that after eating a meal and skipping the carbs, hunger can come upon you much more quickly. There is no reason to skip carbs, it is advisable to combine them properly. So even if you feel like having vegetables as a side dish, whether fresh, boiled, roasted, steamed, feel free to mix in a carbohydrate source - rice, potatoes, sweet potatoes, cous cous, quinoa, bulgur, buckwheat, or wheat.
What other different attachments do we know?
Couscous and bulgur are side dishes made from wheat, they are excellent as another alternative side dish. There is beauty in variety ☺. Wheat, quinoa, buckwheat are gluten-free pseudo-grains that have protein in addition to carbohydrates and thus make an amazing, nutritionally rich food component. Not to mention the abundance of minerals and other bioactive substances that are beneficial to health. Once again, I point out the importance of variety in the diet and combining it with such alternatives as well, to replenish all the protective and building substances that our body needs for optimal function.
How many carbohydrates per plate?
It is generally recommended that a carbohydrate side dish make up about 1/3 - 1/4 of your plate. 1/4 is protein such as meat, fish, eggs, tofu and 2/4 is vegetables prepared in various ways (boiled, steamed, roasted). Be careful not to add a lot of fat to the side dish after preparation (I know it improves the taste), because it is this hidden fat that increases the energy value of the food and can very quickly become radically higher and cause weight gain. If you are an athlete or for any other reason you have an increased expenditure and need more energy, carbs are the best source so increase the ratio of carbs on your plate to 1/3.
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