There is a tendency to portray carbohydrates as the enemy in one’s diet, especially for those trying to lose weight. At the same time, there’s a lot of confusion around what carbs really are.
Contrary to popular belief, carbs are a much larger food group that goes beyond bread and pasta. In fact, some types of carbohydrates are good for you. They provide energy to our bodies, play a role in maintaining blood sugar levels, and form part of our essential nutrients.
Here are some common myths about carbs, a definition of what they really are, and tips on how to incorporate the right ones into your diet.
Bread, Pasta, and Potatoes are the Only Sources of Carbs
Carbohydrates are macronutrients your body breaks down into glucose (a type of sugar) as an energy source for your body. There are two types of carbs: simple and complex. Simple carbs are found in FRUITS and VEGETABLES, but also in REFINED (or PROCESSED) grains, cakes, and other baked goodies. Complex carbs are found in wholegrain bread and pasta, legumes, potatoes, and other starchy veggies. Most people when they refer to carbs are really talking about grains, whether refined and processed or whole grains.
All Carbs Are Unhealthy
It’s refined/processed carbs that are unhealthy, and those are the ones you should avoid. The carbohydrates you want to eat to give you the necessary nutrients, like fiber, are whole grains. All carbs contain a certain quantity of fiber. However, with refined grains, a lot of the fiber is lost. And they are inflammatory. After all, what do they fatten animals up for slaughter with? Processed grains! (I had a nutritionist who had also studied to be a veterinarian tell me this years ago, and I never forgot it!)
Carbs Don’t Contain Fiber
On the contrary, carbs are one of the major sources of fiber. In fact, fiber is technically a carbohydrate, but instead of breaking it down into sugar, it helps keep your blood sugar levels stable. Our bodies need fiber in whole-grain foods, fruits, and vegetables to properly digest food and absorb nutrients. Foods rich in fiber can also help lower your risk for heart disease and diabetes.
Carbs Make You Put on Weight
Carbs can actually help you lose or maintain a healthy weight. It’s all thanks to the fiber content in carbs, which keeps you full and energized. When you limit your carb intake, it means you must load up on proteins and fats, which are much higher in calories, leading to weight gain. HOWEVER, the grain carbs and even fruit carbs can result in weight gain, depending on how much you eat on your plate. If you have a plate on which rice is the dominant food, that’s trouble. Those carbs should be about 15% of your plate, and veggies should be 50% of your plate with meat/veggie protein at 35% of your plate. Two servings of fruit per day only, unless pre-diabetic/diabetic, 0-1 serving until you get your blood sugar balanced. Get most of your fiber from veggies.
[RECIPE] ROASTED SWEET POTATO
Serves: 4
Ingredients:
- 4 large sweet potatoes (preferably organic)
Directions:
- Preheat the oven to 425 degrees F.
- Place sweet potatoes onto a baking pan. Place into a hot oven and bake for 45 minutes to 1 hour.
- The sweet potatoes are done when you can pierce the center with a fork or knife without resistance.
To Your Health,
Patti
