Many of us fear the consequences of carbohydrates and their associations with weight gain have stuck with many dieters.

In fact, this comfort food is an important macronutrient and has major benefits on our bodies. Choosing your carbs wisely could help you to ward off disease, keep the excess pounds at bay and improve your fitness performance.

So, what are the benefits of this underrated food group?:

• Essential for our cognitive skills – carbs are the only fuel that our brains can utilise, so without this our brain health and memory deteriorate.
• Vital source of fuel for exercisers – they are your body’s preferred fuel for energy. Having the right fuel at the right time is critical to performance.
• Helps ward off food cravings – eating the right carbs will help keep to minimise potential sugar peaks and troughs.

So, it’s not about omitting carbohydrates from your diet entirely, it’s about making the right choices based on your own activity levels and objectives.

Check out the following top facts to help you eat smart and rebuild your friendship with the good guys:

• The general recommendation is that around 50-60% of your diet should be carbohydrates. These should mainly be vegetables, some fruit, bread and grains.
• If you’re trying to slim down, opt for veg like broccoli, tomatoes and peppers with a small helping of slow-release carbs like sweet potato or brown rice.
• If you’re training hard you may need a steady intake of carbs throughout the day, plus a carb-based pre-workout snack.
• For those who are training, it is recommended that you consume about 5g of carbs per kilo of body weight.
• The top carb champs are oats, spelt, legumes, millet, wild rice, wholemeal bread, pearl barley and quinoa.