Carbohydrate based foods are essential for energy but not all carbs are equal. Refined carbohydrates such as cakes, biscuits, most breads, pastas and cereals are often lacking in nutrients and can send blood sugars rocketing resulting in increased appetite, cravings and lethargy so they are best avoided wherever possible. Instead, focus on more unrefined, lower GI alternatives but still keep servings sizes small.
For example, swap white breads for rye or stone ground, whole meal varieties. Switch from plain pasta to whole meal, white rice to brown rice and add in more beans, pulses and oats to your meals and snacks. Bulk out your meals and snacks with extra fruit or vegetables wherever possible too, as these also contain carbohydrate but digest at a slower rate helping to prevent blood sugars from spiking.
Martyn Neaves Fitness Professional@Sittingbourne