Many
people, in an attempt to lose weight, cut out carbs from their diet without
properly understanding their purpose. In
fact, I would go as far as to say, that most people are not even quite aware of
what they mean when they say “no carbs.” So I will try to make this as short as
I can without leaving out too much pertinent information. Hopefully this will
shed light for those who engage in “no carb diets” without proper guidance.
There are
three types of carbohydrates: fibre, sugars and starch. Already you can see the folly in cutting out
ALL carbs. I think it’s safe to say that
fibre is key to losing weight. In fact, the Weight-Control Information Network
states that the notion that carbohydrates themselves are fattening is a myth. Furthermore, starchy foods are highly
nutritious and bring valuable benefits to a healthy diet.
Carbs should account for 45 to 65% of your diet.
It is
recommended that at least half of the grains you eat are whole grains. This is
equal to at least 3 ounces per day for women and men over age 50 and at least
3.5 to 4 ounces per day for younger men. Overall, carbohydrates should account
for 45 to 65 percent of your diet. Based on a 2,000-calorie diet, this amounts
to 900 to 1,300 calories daily or 225 to 325 grams. If you eat 1,500 calories
per day, this amounts to 675 to 975 calories or 169 to 244 grams.
Opt for complex carbs such as whole grains,
potatoes, lentils and beans
Carbohydrates
are your body's primary fuel source. After you eat, your digestive system
converts them into glucose, or blood sugar, which your body uses to energize
your tissues, cells and organs. Whatever is leftover is stored in your liver
and muscles for later use. As a complex carbohydrate source, starchy foods,
often simply called starches, tend to be high in fiber -- a carbohydrate that
promotes healthy digestive function and blood sugar control. Complex
carbohydrate sources break down slower than simple carbohydrates, such as sugar
and juice, providing longer-lasting energy and fullness between meals.
Foods
high in starch include legumes, such as beans and lentils, vegetables, such as
potatoes and butternut squash, and grains, such as rice and flour. Whole foods
containing starch, including vegetables, legumes and whole grains, are valuable
sources of fibre, vitamins, minerals and antioxidants. One medium baked sweet
potato with the peel provides over 2 grams of protein, nearly 4 grams of fibre
and rich amounts of vitamin A. Legumes and whole grains also provide richer
amounts of protein. Particularly nutritious whole-grain foods include brown
rice, air-popped popcorn, quinoa and 100 percent whole-grain breads and
cereals.
Avoid processed/refined carbs and sugars.
Not all
starchy foods are chock-full of nutrients. When grains are refined to make
processed foods, such as white flour and instant rice, the starchy part is
removed, lessening the nutritional content significantly. Our love for roti is probably the leading
cause for the high levels of type 2 diabetes (1 in 8 Trinbago adults). To avoid
weight gain, Type 2 diabetes and other risks of eating too many refined grains,
limit or avoid foods that list refined grains, such as white or enriched flour,
as the main ingredient. Common examples include egg noodles, saltines,
pretzels, cookies, cakes and cornflakes.
Tips for choosing your carbs.
Rather
than made with whole grains, make sure the label says 100% whole grain.
In the
beginning until you really understand good carbs vs bad carbs, stick to items
that come from the earth; created by God vs Man. Easy examples are beans,
starchy veggies, provisions.
Follow me on facebook for lots more comparisons on individual beans and complete listings
of good starchy foods.
Hope this
helps clear up the No Carb Fad.
Lots of
love
Marsha
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