what are carbs

why we need them/health benefits

how they are different from each other

how they affect blood sugar and break down to the same elements

why we should consume carbs with fiber and nutrients

what carbs I eat and what I stay away from

should you count carbohydrates

how many carbs should you eat?

when do you know when you’ve had too many? or carbs are too big in your diet

health benefits of carbohydrates

source of energy

Carbs are a  great source of fuel for the body because they provide both immediate and long term energy. Carbohydrates are known for fueling the body and are utilized as the bodies main source of energy

RNA and DNA

Carbohydrates make up part of the structural framework of DNA and RNA, you know, those scientific structures that make you uniquely you.

we love bacteria

Bacterial cells outnumber our bodies cells ten to one. These little buggers are everywhere in our body. Polysaccharides (a complex carb) make up the cell walls of these little bacteria.

healthy gut

Soluble fiber can provide nutrients for the friendly bacteria in your GI tract that help digest food.

regulate cholesterol

Dietary fiber may help lower cholesterol levels and regulate blood pressure.

fiber and blood sugar

When you eat a meal that is high in fiber this will help sugar absorb into the bloodstream at a slower rate.

helps you poop

Dietary fiber is a classification of carbohydrates that helps the digestive processes by adding bulk to stool, this helps regular elimination.

are all carbs created equal?

Nope.

Unfortunately both donuts and bananas are under the blanket classification of carbohydrates.

A banana contains roughly 27 grams of carbohydrates and a donut has around 32 grams. This is not a significant difference in carbohydrate content.

However, I’m always going to tell you to eat the banana instead of the donut. A banana has twice the amount of fiber as a donut, and I’m sure you can guess which one comes out as the nutritional heavyweight.

Although this is an oversimplification of the question, you can easily see that there is a large variance in types of carbohydrates. It’s important to make the majority of your carbohydrate intake from healthy whole food sources (banana) and not refined carbohydrates (donut).

Bananas

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2

Donuts

http://nutritiondata.self.com/facts/baked-products/5026/2

BAD CARBOHYDRATES

I don’t like “good” and “bad” theories. Just think of refined carbohydrates as an occasional treat and not a daily part of your diet. Refined carbohydrates are often called bad carbs because they are high in sugar and offer little to no nutritional value.

Refined carbohydrates (what I’m calling bad carbs) are usually very low in fiber. That means there is a lot of sugar coming into your bloodstream at a fast rate. When you think of refined carbs you might think of cookies, candy bars, and cake. But I’m also going to throw green juice and watermelon into the mix.

Not because they are bad, per say, but because they are packed full of sugar with very little fiber. Here is a list of carbohydrates that I eat very sparingly.

GOOD CARBOHYDRATES

Ah the joys of black beans!

Just kidding, kind of. All foods have a mix of the three macronutrients. Meaning

Processed and refined foods are what give carbohydrates a bad reputation. They are called empty calories because they are high in sugar content but offer little to no nutritional value.

These are the carbohydrates you want to avoid. Having a cookie here and there isn’t going to hurt anybody, just don’t make processed and refined foods the majority of your carbohydrate intake.

REFINED CARBS

Refined carbohydrates offer little to no fiber and are a bit pathetic when it comes to nutrients. We call these “empty calories.” These are foods that have a significant source of sugar with little else to offern.

All of these foods are low in dietary fiber, which slows the digestive process and allows sugar to

Even though cookies and apples both break down to the same basic sugar molecules, the digestion of these foods produces two very different results. Refined carbs are packed with sugar and have almost zero fiber. When we eat foods that are high in sugar and have little dietary fiber it has a bigger impact on our blood sugar.

I don’t like to simply say any food is good or bad. If you see When I talk about good and bad carbohydrates, these are the “bad ones, I say this because they are high in calories and offer little to no nutritional value. We call them empty carbs.

Obviously I’m going to eat cake on my birthday, but it’s not going to be a significant carbohydrates source for me on the daily, you should avoid these carbs too:

Sugar, candy, cereals, fat-free potato chips, cookies and cakes, refined flour foods, jams, bread, pizza, bagels, sugary drinks, pop, soda, juice, white rice, regular pasta, milk and white chocolate

I don’t dislike them just because they don’t offer nutrients, refined carbohydrates will spike your blood sugar, and I do not like that. Even though cookies and apples both break down to the same basic sugar molecules, the digestion of these foods bring two very different results.

Refined carbohydrates don’t have any fiber. Fiber helps to slow the digestion and assimilation of sugar into the bloodstream. Without fiber we get that nasty blood sugar high and usually a subsequent crash. Just remember, refined sugar does you zero favors, make it a habit to pick whole foods carbohydrates over their refined counterparts.

There are two major differences outlined in toes of carbohydrates 1 fiber 2 nutrient quality

1. nutrient quality

Talk about it

1. important of fiber

Talk about it

how carbohydrates affect blood sugar

how our bodies digest carbohydrates

all carbs break down to the same basic elements

the importance of fiber

subtitle

infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo

title

subtitle

The truth is, you absolutely can gain weight from eating too many carbohydrates, especially if your are mainly eating processed and refined carbohydrates.

This makes the public scared of carbs, I get it, why eat carbs at all if they can make you gain weight?

title

subtitle

Have you ever tried counting your daily carbohydrates? I did once. Thankfully my disdain for math had me quit that real quick. Counting carbs is like living on a scale. It turns food into science and removes the pleasure of eating.

Some might argue that counting carbs is an important part of weight loss. I disagree. Counting carbs is stressful and is often accompanied with shame and guilt. I’m trying to shift your perspective on food. The type of carbohydrate is much more important than the number it represents.

Instead of counting carbs count accomplishments. Did you swap one candy bar for a bunch of medjool dates instead? I call that progress. Gradually move away from refined processed foods and replace it with plants. You’re already winning.

how many carbs should I eat?

subtitle

This is one of the most difficult questions to answer. How much of ______ should I eat? As we all know our bodies are completely individualistic. However, I think I can make a blanket statement about carbohydrates and get away with it.

Eat as many whole food carbohydrates as you want.

There are a couple of caveats to this statement. Don’t only eat sweet potatoes or bananas. Switch up your carbohydrates. Rotate beans, flip flop between rutabagas and broccoli, basically –  don’t get stuck in a food rut. Every plant-based carbohydrate has a varied nutrient profile and they bring different vitamins and minerals to the table. Don’t be afraid to mix and match.

My next cautionary piece of advice is, don’t forget about the other two macronutrients, fat and protein. Even though I love fruit, I would never promote a fruitarian diet because I think it’s too high in carbs and ignores fat and protein.

Take a minute and look at the list of healthy carbohydrates. Don’t let any category heavily outweigh the other in your diet. They each are all packed with different vitamins and minerals and should be varied to ensure you are eating a vast nutrient profile.

EXCEPTIONS:

reduce but don’t restrict carbs

subtitle

It’s likely you are eating too many carbs and not enough fat.

If you glance at the list of healthy carbohydrates you will see a wide range of plant based foods. Many of these foods are also a great source of fiber, vitamins, and minerals.

Here is the thing. Plant-based carbohydrates are often a source of more than just carbs. Take lentils and quinoa for example, they are both a rich source of carbohydrates, but they are also a great source of protein. Whole foods are generally a source of more than one macronutrient. This is why I never suggest restricting plant-based carbohydrates. They offer so much more than “sugar.”

When it comes to carbohydrates it’s important to think about each individual food. Ya, you should probably limit your cookie intake, but no, please don’t stop eating carrots. Instead of analyzing one macronutrient, take a step back and look at the food as a whole, deciding which carbs to eat quickly becomes easier than you think.

title

subtitle

TAKEAWAY ON CARBOHYDRATES

My favorite source of carbohydrates are whole-food plants

Eat them all the time but rotate them constantly

Avoid refined carbohydrates that are low in fiber and nutritional value

Don’t stress yourself out by counting carbohydrates, gradually switch your intake from refined carbs to plant-based whole food sources

Carbohydrates are great and we need them, but don’t forget about the importance of fat and protein

How I want you to think about carbs

Carbohydrates should not be a dirty word. Leave calorie counting to the FDA. Sugars should be nourishing and delicious. Food should be pleasurable and shame should be eliminated. Listen to your body over every word I’ve said. Be kind to yourself and eat as much whole plants based foods as you want.

title

subtitle

infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo
infoinfoinfoinfoinfoinfoinfoinfoinfoinfoinfo

2018-09-24T22:48:26+00:00