Bread, pasta, bagels, muffins, and pancakes are just a few of the carb filled goodies that make life more fun. However, these treats have caught a bad rep because of how unhealthy they are. Besides the obvious sugar issue, these foods contain a macronutrient know as carbohydrates.
Macronutrients are the nutritive components of food that the body needs for energy and to maintain the body’s structure and systems.
MD Anderson Wellness Dietitian Lindsey Wohlford
Do you remember when Beyoncé said she had to limit herself to no bread, no carbs, no sugar, etc. in order to get her body snatched back before Coachella? Well, us mortals may not have the same amount of time, discipline, and/or resources that the Queen had in order to successfully pull this off. Every time I have tried to be this hard on myself, it has led to failure. And that failure leads to a massive binge of Sea Salt Pop Chips and Little Debbie Oatmeal Cream Pies. Which ultimately results in feelings of massive shame sprinkled with regret… but I digress.
Circling back to the point here, carbs, while very often viewed in a negative light, are actually important to your body and can be helpful when trying to lose weight. Along with fats and proteins, carbs are one of the building blocks that make up the composition of all foods.
Carbohydrates are essential food nutrients that your body turns into glucose to give you the energy to function.
ClevelandClinic.org
In my research, I have found that the main source of energy for our bodies comes from carbs. They help fuel our brain, kidneys, heart muscles, and central nervous system. According to ReidHealth.org, a carbohydrate-deficient diet can lead to headaches, fatigue, weakness, difficulty concentrating, and constipation.
The carb family has 3 children; simple, complex, and dietary fiber.
- Simple – basically short-chain sugars found in fruit and everything that makes life delicious.
- Starch – longer-chain, sugar compounds found in yummy bread, pasta, grains, and potatos (a.k.a. fries, a.k.a. the devil’s starchy fingers…according to Mrs. Kim) – yes, that is a “Gilmore Girls” reference if you’re wondering.
- Dietary fiber – our stomachs cannot digest this compound, but it “keeps you moving” if you know what I mean.
Believe it or not, carbs are a major source of fuel for our bodies. Even if your goal is to drop a few dress sizes, carbs should be a part of your daily diet. This is especially true if you exercise every day. We are only talking about good carbs of course. Below are some examples of healthy carbohydrates:
- Fruit (yes, fruit has carbs- apples, pears, bananas, melons, and citrus fruits)
- Whole-wheat pasta
- Brown rice
- Quinoa
- Sprouted grain bread
- Oatmeal
- Sweet potato
- Whole grain tortilla
- Legumes (black beans, pinto beans, lentils, chick peas, etc.)
It is very important to remember that just because these are considered “healthy” doesn’t mean that we can have as many as we want. Portion size is key here. To put it simply, the serving size of carbs that you eat with each meal should be the same size as your fist. Measure first before diving in with your fork to save yourself from overloading.
As always, I want to end this by reiterating the fact that I am not a nutritionist or dietitian. What works for my body may not work for yours, and that’s ok. Please do your own research and figure out what carbs work best for your specific goals. Also, keep an eye out for an upcoming post that will include some deliciously healthy carb recipes that will have your mouth watering!
You are what you eat, so don’t be fast, cheap, easy or fake.
Resources for you to peruse:
“8 Reasons Why Carbs Help You Lose Weight” – Health.com
“Carbohydrates” – ClevelandClinic.org
“Carbohydrates 101: The Benefits of Carbohydrates” – ReidHealth.org
