Do you think carbs (AKA carbohydrates) are bad for you?
If so, you’re not alone. There’s a lot of misinformation on the internet.
Last week we talked about the macronutrient protein. This week let’s dig into carbs.
What are Carbohydrates?
Carbohydrates or carbs are essential nutrients that your body turns into glucose to give you energy to function. They’re sugars, starches, and fiber.
Once you eat carbs, your body breaks them down into glucose or sugar which is then absorbed into your bloodstream to be used as energy and fuel for your body. And we need fuel and energy!
The more carbs you eat, the higher blood sugar level you’ll have. If you eat too many processed carbs, your blood sugar may become so high you’ll be at risk for diabetes. But if you don’t eat enough carbs, you may experience low blood sugar or hypoglycemia. So for your own body you need to find the right balance. And when you have autoimmune or chronic health issues, you need eat nutrient dense foods for energy and so you can heal your inflammation.
Here’s the part that most people don’t realize: There are two types of carbs: simple and complex.
Simple carbs are the ones you probably think about when you hear the word “carbs” – the breads, pastries, cakes, and cookies. These are processed, have few nutrients, and are digested quickly so you feel hungry soon after eating.
Complex carbs are the healthy carbs we want to eat because they have many vitamins and minerals and fiber, are digested slowly so we stay fuller longer, and don’t cause the quick sugar spikes.
What foods are simple carbs?
- Sugar
- Cakes
- Cookies
- Pies
- Pastries
- Candy
- Breads
- Pasta
What foods can you eat that are complex carbs?
- Vegetables
- Fruit
- Legumes
- Nuts
- Seeds
- Whole grains
So carbs are needed for your body. You just need to choose the complex carbs over the simple carbs to have a healthy body.
The easiest thing to do is to add more vegetables and fruit each day. You’ll fill up quicker and remain fuller longer so you won’t have as many cravings since you’re satisfied and full. And when you choose a rainbow of colors of vegetables and fruit, you’ll also be eating more complex carbs which are part of an anti-inflammatory diet which is a win-win especially if you have autoimmune or chronic health issues.
So how many complex carbs should you eat?
Of course, it depends on your own body, medical conditions, gender, age, activity level, and what your body functions best with. In general the USDA recommends on myplate.com you fill your plate with half veggies and fruits, ¼ with protein, and ¼ whole grains. (Note: if you have autoimmune or chronic health issues, grains and even whole grains may cause more symptoms). Check with your own medical practitioner before changing your diet.
What’s the difference in starchy and non-starchy vegetables?
Maybe you’ve heard about starchy and non-starchy vegetables but are confused. Both are types of complex carbs. The non-starchy have less natural sugars and fewer calories plus have a higher water content. Non-starchy veggies you may like include zucchini, celery, turnips, salad greens, broccoli, spinach, and cauliflower.
Starchy veggies include butternut squash and sweet potatoes. If you are trying to watch your carbs, then you want to eat more non-starchy than starchy. But both are healthy for you, contain vitamins, minerals, and antioxidants, and are a much better choice than cakes, cookies, and candy.
Try these action steps this week:
*Eat one to two extra vegetables each day. You can eat them raw or cooked.
You can even “sneak” them into a smoothie or shake and you won’t taste them. Add some spinach or kale or carrots plus fruit and a clean protein powder. You probably won’t even taste the vegetables. In the warmer months I do this and by the time breakfast is over, I’ve already eaten at least two servings of veggies. Or you can make this for a snack. Start small – just ¼ or ½ cup maybe of spinach and gradually increase.
And here’s another tip. If you have belly bloat or digestive issues, raw vegetables may worsen those symptoms. Often my clients feel better by cooking their veggies – steaming, sautéing, roasting, etc. I’m not saying you cannot eat raw veggies, but if you eat them and notice more bloating, digestive issues, or low energy, then you may want to cook them before eating. (Later once the gut is feeling better, many people can eat raw veggies.) You can even saute them first and add to those smoothies.
Remember, carbohydrates are needed to provide fuel for your body which gives you energy. It’s bio-individual. Ask yourself these questions. What makes you feel better? What decreases your symptoms? And what gives you more energy, clearer thinking, and a properly functioning digestive system? It varies from person to person. So listen to your own body. Try these tips this week and let me know how you feel.
Leah Cheshire is a board certified health and wellness coach (NBC-HWC). She helps women primarily 40 and over who have fatigue, brain fog, pain, bloating, weight issues, and autoimmune disorders through nutrition and lifestyle modifications in order to feel energized, think clearer, stabilize weight, and decrease aches and pains. If that’s you, then reach out to schedule a free 20-minute consult by clicking here.
