Carbs have gotten a bad wrap, mostly due to diets that claim health through limiting or eliminating carb all together for weight loss. But what is a carbohydrate’s role for our bodies? Is it good or bad?
Here are some really great things carbohydrates do for us:
- ENERGY! Carbs are the body’s main fuel source and contribute to our brain health.
- Helps preserve muscle
- Promote digestive health through fiber content.
- Hormone regulation
Here’s where we might want to watch out:
Simple Carbs
When we strip down a food from its original form, we lose out on so many of its benefits, without this balance, it’s harder to reach a balanced diet. Think of simple carbs as a “sometimes,” not a foundation food.
Packaging Labels with Hot Topics Like High Fiber, Sugar Free, Protein
While convenience feels like a non-negotiable in our busy lives, be careful of labels touting catchy nutrition phrases—all ingredients are not created equal—take a look at the nutrition label and try to find minimal ingredients. There are several people who review foods like this with Costco finds and others to find healthy, convenient options.
The Quality of a Carbohydrate
Harvard’s Nutrition Source speaks about the importance of the quality of the carbohydrates. What does that mean? Basically, the more natural the source the more benefit for a more wholesome macro and micronutrient content. This will help with a more balanced meal for your blood sugar and daily nutrition goals!
The Healthy Eating Pyramid
The Healthy Eating Pyramid has been modified with the foundation of healthy living and portion sizes, followed by carbohydrates from a variety of whole foods including some grains, fruits and vegetables.
The great thing is, when we eat whole foods, it helps contribute to our macronutrient (a balance of protein, carbs, and fat) and micronutrient (a variety of vitamins and minerals) goals in a more wholesome, beneficial way.
Here are some great carbohydrate options with big benefits:
Berries: What a beautiful and delicious way to add some energy to your day! Raspberries pack 8 grams of fiber per cup. About 30% of the daily recommendation!
- Start the day with a berry smoothie.
- Add a cup of frozen berries and heat until just thawed, add a generous dollop of plain Greek yogurt and a drizzle of honey for a delicious sweet treat!
Beans: I’m not going to argue when UCLA claims beans as “Nature’s Perfect Food.” One half cup provides 8 grams of protein, 8 grams of fiber, with about 20 grams of carbohydrates—not to mention a rich source of Magnesium, B6, and other vital nutrients.
- Throw a handful into your meal for a nutrient boost—soups, salads, pasta.
- Roasted Chickpeas—YUM!
- Skeptical? Try red lentils in a soup or red pasta sauce. They blend right in.
Whole Wheat or Whole Grain Bread: What better way to create a balanced meal than between a whole grain vessel? Make sure the label has the whole grain seal. Let’s hone in on the nostalgia of a sandwich!
- Pile your protein of choice with a variety of veggies for a crisp and savory combo. For example: turkey and avocado with cucumber and lettuce or peanut butter and honey.
- A family favorite for us? A whole wheat pita with rotisserie chicken, a yogurt tzatziki, cucumber, bell peppers, and spinach.
Sweet Potato: With all the Vitamin A you need in a day, these delicious roots will help keep your eyes and immune system healthy.
- Dice and roast them up with brussel sprouts for a delicious side.
- Throw in a whole potato and bake in a crock pot or oven for an easy meal.
- Load them with taco fixings for a delicious bowl.
Want more? Here are 12 of High Carb Foods that are Incredibly Healthy.
To sum it up: When it comes to health, your little choices add up. Changing to less processed foods is going to add benefits of fiber and protein, keeping you full and filling your nutrient bucket within your calorie intake goals. As always, you want to work with your doctor to ensure you are eating in a way that is best for your health.
- Jerilynn C., Health and Wellness Director - Gretna Crossing YMCA
Supporting sources:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
https://www.healthline.com/nutrition/carbohydrate-functions#TOC_TITLE_HDR_6
https://nutritionsource.hsph.harvard.edu/carbohydrates/
https://www.uclahealth.org/news/article/why-beans-are-natures-perfect-food
https://www.webmd.com/food-recipes/benefits-sweet-potatoes
Image source:
Copyright © 2008. For more information about The Healthy Eating Pyramid, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, www.thenutritionsource.org, and Eat, Drink, and Be Healthy, by Walter C. Willett, M.D., and Patrick J. Skerrett (2005), Free Press/Simon & Schuster Inc.