To celebrate National Nutrition Month, let’s get back to the basics: a nutrient-packed eating pattern is made up of a variety of proteins, fats, and carbohydrates.
As high-protein and high-fat “diets” have risen in popularity, carbs have taken the blame for causing many health problems. While it is true that too many carbs can be harmful, we must remember that balance is the key to wellness. Our bodies rely on all three macronutrients!
Think of carbs as your body’s preferred energy source. Carbohydrates power your brain and your muscles, energizing your body to move! Daily functions and intense workouts alike are powered by carbs. Here’s what happens when you eat a "carby" food (like a grain, legume, starchy vegetable, fruit, or dairy product):
- Digestion: Food breaks into glucose molecules
- Absorption: Glucose becomes “blood sugar”
- Energizing: Insulin lets “blood sugar” into cells to power their functions
- Storage: Extra “blood sugar” moves to muscles & liver (stored energy)
- Overflow: Excess glucose converts into fat
Now that we’ve reviewed how carbs energize your body, let’s talk about high-quality sources:
- Whole grains: Oats, whole wheat flour, brown rice, 100% whole wheat bread (sliced or buns), whole wheat pasta, popcorn, whole grain crackers & chips, whole wheat tortillas, corn tortillas, whole wheat pitas & flatbreads
- Legumes: Green peas, lentils, chickpeas, starchy beans (like black, kidney, lima, pinto, white, etc.)
- Starchy vegetables: Corn, potatoes, jicama, plantains, hominy, water chestnuts, parsnips, yams, cassava
- Fruits: All fruits and juices
- Dairy products: Milk, yogurt, cheese, cottage cheese, cream cheese, etc...
Nutrition Facts labels can help us choose quality carb foods. Notice that Total Carbohydrate includes Dietary Fiber, Total Sugars, and Added Sugars.
Dietary Fiber is key to gut health and reducing cholesterol levels, but most adults don’t get enough. Women should aim for 25 grams and men for 38 grams of fiber daily. Fiber slows digestion (in a good way), to help stabilize blood sugar levels after eating. Feeling hungry all the time? Fiber may be the missing piece to help you feel fuller longer.
Don’t worry too much about Total Sugars. These are the naturally occurring sugars in foods, like fructose in fruit and lactose in dairy. Yes, a standard 1% milk will have Total Sugars. So will your favorite fruit. In other words, don't be afraid to eat a banana if you’ve heard that they have "way too much sugar!” Total Sugars are found in nutrient-packed carbohydrate foods.
If you're worried about food spiking your blood sugar levels, watch the Added Sugars line on the label. Ingredient lists may name many different forms of sugar: glucose, dextrose, high-fructose corn syrup, cane sugar, beet sugar, honey, agave nectar, malt syrup, pure maple syrup, etc.
Here are the recommended daily limits for Added Sugars: <25 grams for kids (over age 2) and 25-50 grams for adults. Less is always better, in terms of blood sugar control and weight management. And did you know? Babies and toddlers under age 2 should have zero Added Sugars!
How many Total Carbohydrates should you eat in a day? Every person is unique, but most kids and adults should get about half of their daily calories from carbohydrate foods. An adult eating 2,000 calories per day likely needs around 250 grams of carbs (maybe more, maybe less). MyPlate is a great model for including carbs at mealtimes: grains, fruits, dairy, and starchy vegetables.
Many kids and adults prefer refined grains (all-purpose flour, white rice, pasta, white bread, crackers, chips, flour tortillas) instead of fiber-filled whole grains. Try choosing foods with the whole grain stamp and check for ingredient lists that use the word “whole” in front of the first grain ingredient. Here are some ways to swap refined for whole grains:
Cook a mixture of ½ regular pasta and ½ whole wheat pasta. Next time, increase the amount of whole wheat pasta and decrease the regular pasta. Eventually, try switching fully to whole wheat pasta.
Try a mixture of ½ white rice and ½ brown rice. Consider increasing the amount of brown rice next time.
Try your favorite recipes with a mixture of ½ all-purpose flour and ½ whole wheat flour (or white whole wheat flour). Search for new recipes that use whole wheat flour or oat flour instead of all-purpose flour.
Use corn tortillas for tacos or enchiladas and whole wheat tortillas for wraps, instead of flour tortillas.
Gradually move to 100% whole wheat bread: first switch from white to honey wheat, then honey wheat to regular wheat, then regular wheat to 100% whole wheat.
Don't forget that carbs power your body from day to day. Aim to choose high-quality carbohydrate foods like whole grains, legumes, starchy vegetables, fruits, and dairy products. Striking a balance of carbs, fats, and protein is the key!
-Hannah K., MMN, RDN, LMNT, Registered Dietitian Nutritionist and Group Fitness Instructor - Southwest YMCA