In case you didn’t notice – summer is officially over. That means no more bathing suits, shorts, tank tops or other skin revealing clothing items to stay cool in the heat. Our bodies don’t crave cooling foods like salads and berries anymore. Instead we start to crave heavier foods to keep us grounded and warm during the colder months ahead like root vegetables and soups. This is when we are biologically supposed to gain weight and that’s a fact. Yikes!
Carbohydrates are one of the most misunderstood nutrients, an easy way to gain and lose weight and maintain your energy levels – the key is picking the right carbs.
I’ve come up with a few “rules” to help.
Not all carbs are bad for you
Many fad diets have scared us into thinking that we’ll blow up if we eat even the smallest bite of a carbohydrate. The fact is we need carbs for energy – they are our body’s preferred source of energy. We need carbohydrates, along with proteins and fats, to have a well-balanced and healthy diet.
Not all carbs are created equal
Complex carbohydrates like vegetables, fruits and whole-grains are the type of carbohydrates you should focus on including in your daily diet. So what exactly is a whole-grain? These are grains that have been produced from unrefined grain, which is grain that still retains its outer bran layers and inner germ and endosperm. Basically, these grains still have all of their nutrients (dietary fiber, minerals and vitamins). These grains will be absorbed more slowly into your blood stream, keeping your blood sugar level, which will keep your energy and mood free from spikes and crashes. This leads me to rule #3.
Avoid products that are “Enriched” or “Fortified”
Whole-grains are just that – whole. “Enriched” or “fortified” grains are refined or processed grains. They have become so processed that key nutrients were lost during the processing and now need to be added back. These are the grains that will make your energy unbalanced because they are absorbed into your blood stream very quickly.
Here are a few easy steps you can take to make sure you are eating the right carbs.
If it’s white, don’t take a bite
The color of your food is a good way to tell if it is made with refined grains. If it’s white, it’s probably refined, unless of course it’s cauliflower or any other white vegetable…
Read your food labels
Don’t you want to know exactly what is in your food? Take a look at the label. If the grain is whole it will likely be the first ingredient listed. Many whole grains (but not all) will use the word “whole” before the name of the grain. Common whole grains include quinoa, whole-wheat, millet, whole oats and brown rice.
Fruits and Vegetables are where it’s at
These guys provide more nutrients than whole-grains and should be your main source of carbohydrates. If you’re going to eat a grain, that’s fine – just make sure it’s whole and your portions are reasonable.
With all of the fad diets out there, it’s no wonder that carbohydrates are the most misunderstood nutrient! We know that carbohydrates are essential nutrients. The key is finding the right quality, quantity and proportion with proteins and fats in order to obtain optimal health. So stop being so scared of them and dig in!
Tags: Nutrients