To Carb or Not to Carb…That is the Question!
In recent years it has been widely believed that carbohydrates, commonly referred to as carbs, are to be avoided at all costs. It seems like everywhere you turned, another person was going on a low-carb or no-carb diet and putting a figurative big red “X” on all things with the “C-word”. Dietitians, nutrition experts who have completed a dietitian training program, and Personal Fitness Trainers were bombarded with patients and clients asking whether or not they should join this booming fad diet or not.
Faced with an overwhelming amount of people and the media telling them this was the new weight loss secret, a lot of people ran to their pantries to throw out every grain of rice, strand of pasta and slice of bread in an effort to lose weight quickly. Some people bought into thinking that low carb diets work, without doing the research to see if it was actually even healthy. A large majority of the nation was convinced that carbs were the source and cause of their unflattering swim suit bodies and the obesity epidemic, but just how much truth is in that?
What are Carbs?
According to the Center for Disease Control (CDC), carbohydrates are molecules that our bodies use to make glucose which is fuel to complete all of the tasks are bodies are designed to do each and everyday. All carbohydrates are made up of carbon, hydrogen and oxygen molecules, and the basic formula is Cm(H2O)n. Essentially, the function of carbohydrates is to give us energy. When we eat them, we are supplying our bodies with energy that it can use immediately or store as glucose in the liver for later use. Our bodies have the ability to burn carbs fast, way faster than the other three building blocks of food (fat and protein), making them the most desirable energy source.
Carbs can be found in a variety of foods such as: fruits, breads, grains and pasta, vegetables, milk and dairy products, and products containing added sugars. Because they are in so many foods and act as an easily broken-down energy source, the importance of carbohydrates simply should not be underestimated. Plainly speaking, we need to eat carbs in order to fuel our bodies and keep them healthy.
Good Carbs, Bad Carbs
Are carbs bad for you? Let carb-lovers rejoice as we answer with a resounding “NO”! However, there are some that are better for you than others. Enter the good carb, bad carb dilemma. Bad carbs are foods that are processed and high in sugar (think cake, cookies, candies, etc.). Good carbs, or complex carbs, are fruit, whole wheat pasta, bread, tortillas, bagels, whole grains like brown rice and barley, oatmeal and vegetables. If you need more guidance, there are plenty of resources online and in health books that would provide a healthy carbs list to make creating a healthy eating plan a little easier. Taking the time to research and educate yourself on good carbs vs bad carbs is the first step to empowering yourself with the knowledge to make healthier, wiser nutritional decisions.
Instead of going on a low carbohydrate diet, it would be better to focus on consuming the right kind! Try to rid your diet of excess sugar that can wreak havoc on your blood sugar levels, add pounds due to empty calories and contribute to diseases like diabetes and heart disease. Aim to fill your plates with fresh vegetables, fresh fruits, whole grains and lean proteins! Carbs are good for you and there is no reason to avoid them when you are choosing the right ones.
A Day of Healthy Carbs
Here is a sample menu of a healthy diet incorporating good carbs:
Breakfast- 1 slice whole wheat bread with a tablespoon all natural peanut butter, a banana and a glass of skim milk.
Lunch- Spinach salad with grilled chicken, chopped vegetables and kidney beans with a balsamic vinaigrette.
Snack - Red bell pepper strips with 1/4 cup of hummus.
Dinner - Grilled halibut fillet, 1 baked sweet potato, steamed broccoli and a whole wheat dinner roll.
