December 3, 2016
Carbohydrates are not all bad
So here is the thing…people think eating carbohydrates will make them obese. It is believed the only way to lose weight is eliminate carbs from their diet. Sure this does help a person lose the initial weight but then they usually go back to eating high amounts of the wrong types of carbohydrates and gain it all back, and more.
Carbohydrates are one of the main fuel sources for the body and mind. (Glucose – a primary form of carbohydrate is used to provide energy in the body. It is the sugar referred to in the blood. ) Carbs are your friend if you know which ones to eat. So choosing refined (foods that have undergone processes that change or remove various components of the food) carbohydrates does little for the diet but add empty calories. We need to look at choosing unrefined food sources such as:
- Whole grains – oats, amaranth, quinoa, barley, rye, millet, chia, buckwheat, rice
- Legumes – lentils, chickpeas, kidney beans, split peas, soybeans, baked beans
- Vegetables
- Fruit
- Milk
These foods also add additional vitamins, minerals and fiber to the diet that are essential to maintain a strong healthy body. Fiber (parts of the plants that cannot be digested by human enzymes) has major benefits to your health from preventing constipation to lowering blood cholesterol. We won’t go into how important fiber is for your “second brain” (small intestine), just know that is it needed for more than just pooping.
Another item to pay attention to is the glycemic index of food. Some foods have naturally occurring higher sugar levels than others, some have it added. These types of food slow the absorption of the energy yielding nutrients and enhance the feeling of being full. Thus you eat less! As well low glycemic foods help in the prevention and treatment of type 2 diabetes.
- Breads – 100% stone ground whole, wheat, heavy mixed grain, pumpernickel
- Cereal – All Bran, bran buds with psyllium, oat bran
- Grains – Barley, bulgar, pasta/noodles, parboiled or converted rice
- Other – Sweet Potato, yam, legumes
Both children and adults should consume at least 130 g of carbohydrates a day. As this is the minimum glucose needed by the brain to keep functioning and prevent ketosis. Remember that carbohydrates play a major role in internal organs, the nervous system, and muscles. They are an excellent source of energy and play an important in helping metabolize proteins and fats. Just remember to maintain a balance between the three macronutrient groups.
Trust me, if you start choosing the right carbohydrates you will feel a world of difference. Eat to live, not live to eat.
One of my favorites: Thinly sliced sweet potatoes baked at 400 degrees for 30 minutes then drizzled with all natural peanut butter. Yum!
