Truth about Carbs
Last week’s post about protein brought up some good conversation about carbohydrates. There are many fad diets that emphasize a low to no carb diet for our health. These fail to mention that carbs are an important macro-nutrient that our body uses to function. They also fail to mention the strong evidence that consuming whole grains is linked to weight loss and a reduced risk of weight gain. If you do not have an underlying health condition that requires a lower carb intake, please recognize the benefits carbs can have for your health.
FUNCTION:
One of the biggest functions of carbs is ENERGY. No carbs means no glucose, which in turn leads our body to use fat/protein stores as an energy source. This is especially important for athletes, which we will learn about in a later post.
Most carbohydrate rich foods contain other health benefits as well. Grains, fruits, starchy vegetables, beans, etc. contain high sources of dietary fiber. Fiber is important for our digestive system and helps us to feel fuller longer between meals. This feeling of fullness prevents us form overeating and in turn can help with weight management. TA DA.
Studies also show that consuming whole grains and certain fruits/vegetables can result in decreased inflammation. Reduced inflammation means reduced risk of several chronic diseases, including obesity, cancer, cardiovascular disease, and diabetes.
MAKE BETTER CARB CHOICES
- The types of carbs we choose is where the focus should be when trying to eat healthier.
- Aim for whole grains: brown rice, quinoa, whole wheat, oatmeal, etc. Whole grains have more vitamins/minerals and fiber compared to refined grains.
- If you are a cereal eater, then select a cereal that has greater than 4 grams of fiber per serving.
- Choose whole fruit over fruit juice. One apple contains 3-4 g fiber. An 8 oz glass of apple juice contains 3-4 apples but <1 g fiber.
- Eat more beans! Beans and legumes are slowly digested, so you stay fuller longer. They are also a great source of protein.
TAKE AWAY
- Make sure your diet has a nice balance of protein, carbs, and fat.
- The right carbohydrate choices can lead to reduced risk of chronic diseases.
- Communicate with your dietitian about the amount and types of carbs you should incorporate into your diet.
As always be sure to communicate with your physician, dietitian, and trainer about any medical concerns that may impact your nutrition needs
Contact us with any questions.
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