Blog #282
Nutrition experts divide carbohydrates into “good” and “bad" carbs. Good carbs, like whole grains, brown rice and legumes, don't raise blood glucose quickly. Bad carbs, like white bread, cookies and sugary sodas, cause blood glucose to rise quickly.
Experts advise lowering the share of overall daily calories that come from carbohydrates (in a typical American diet 55% of overall calories come from carbs).
Eating moderate carbohydrates can be healthy if they’re comprised of high fiber and whole grains. Try to avoid refined starches and sugars. Limit your carbohydrates from vegetables and whole grains. If you only eat healthy carbs, you will feel fuller.
Reducing refined carbs in your diet and replacing them with lean protein, whole grains, fruits, vegetables, legumes and fats from vegetable sources will reduce the overall amount of carbs from your diet! No Carbs are off limits, but try to make as many of those good carbohydrate choices as you can!
The “USDA/DHHS Dietary Guidelines” recommends that we consume anywhere from 45% to 65% of our total energy for the day in the form of carbs.
There's an automatic negative perception around carbs. (especially for Diabetics) Because of this perception, many people think that eating healthy means limiting
carbohydrates, when in reality, carbs are the body's preferred source of fuel, and a valuable source of vitamins, minerals and fiber.
Here are some examples of good carbs:
Oats
Berries
Sweet Potatoes
Whole Grain Bread
Farro
Pumpkin
Brown Rice
Dates
Greek Yogurt
Bananas
Carbs are an important macro-nutrient and energy source for the body. While some carbohydrates may be more nutritious than others, going a long period of time without carbs can lead to blood sugar instability. “Carbs are our brain's main source of fuel”.
Focus on eating the more nutritious carbs you enjoy.
Bad or simple carbohydrates include sugars and refined grains that have been stripped of all bran, fiber, and nutrients.
Try to avoid these carbs:
White Bread
Pizza dough
Pasta
Pastries
White Flour
White Rice
Sweet Desserts
Many Breakfast Cereals
As with anything though, nothing is off limits, but moderation and limited use are key to a healthier you! Use these tips as a guide and become the best version of yourself!
Eat Healthy, Exercise Daily and Stay Healthy!