Habit 1: Complex Carbohydrate Diet

Habit 1: Complex Carbohydrate Diet

What is it?

Carbohydrates, or carbs, are one of the main nutrients found in food and drinks. Our body breaks down carbohydrate into glucose which is the main source of energy for our body’s cells, tissues, and organs¹. A carbohydrates diet includes:

• Whole-grain foods: Brown rice, whole-wheat pasta, whole-grain bread, quinoa, oats, and buckwheat noodles are good choices.

• Fresh fruits and vegetables: These are especially fiber-rich when eaten unpeeled.

• Beans and legumes: These include kidney beans, peas, and lentils.

How does it work?

Complex carbohydrates contain longer chains of sugar molecules which break down to produce glucose to provide energy to the body. Because of longer chain sugar molecules, carbohydrates take longer to break down, and thus provide energy to the body for a longer period of time.

Presence of fiber slows down digestion and makes the increase of blood glucose gradual, thus preventing cravings and sugar crashes.

Intense food cravings and bad mood are frequently related to changes in insulin levels. Complex carbohydrates’ slow process of breaking down helps in suppressing hunger and calming down your mind. The slow breakdown process also results in release of tryptophan, a precursor to serotonin which helps with mood, sleep, and digestion².

What is the efficacy?

Twenty-four women with confirmed PMS were enrolled in a double-blind, crossover study to test the efficacy of the specially-formulated beverage compared with two other isocaloric products on PMS symptoms. The study was conducted over three menstrual cycles preceded by a 1-month placebo run-in.

The experimental carbohydrate intervention significantly decreased self-reported depression, anger, confusion, and carbohydrate craving 90–180 minutes after intake.

The results suggest that the psychological and appetitive symptoms of PMS can be relieved after consuming a specially-formulated, carbohydrate-rich beverage known to increase serum tryptophan levels³.

References

1. MedlinePlus. Carbohydrates [Internet]. Bethesda (MD): National Library of Medicine (US); [cited 2025 Apr 23].MedlinePlus. Carbohydrates [Internet]. Bethesda (MD): National Library of Medicine (US); [cited 2025 Apr 23]. Available from: https://medlineplus.gov/carbohydrates.html**​:contentReference[oaicite:1]{index=1}

2. Slavin JL. Carbohydrate quality and health: distilling simple truths from complex data. Am J Clin Nutr. 2022;116(6):1510–1518.

3. Benton D, Donohoe RT, Nabb S. The effect of a carbohydrate-rich beverage on mood, appetite, and cognitive performance in healthy young women. Physiol Behav. 2003 May;79(4–5):655–63.