You Don’t Have to Give Up Carbs!

You may have hear a lot of talk lately about cutting carbs and may have considered trying it.

But I am here to tell you that carbs are an important part of a healthy diet, but it’s all about the kind of carbs you choose.

So what’s the deal with this macronutrient? Why do we love them and why are they made out to be the enemy?

What are Carbohydrates?

Carbohydrates are one of the 3 “macronutrients,” along with fat and protein. They are called macros, not because of their size, but because we need to get them into our bodies in larger amounts.

Carbs come in a few different forms-sugar, starch and fiber. The first two provide about 4 calories per gram and are broken down into glucose which your body either uses as energy or stores as fat. Fiber is not directly used as energy, but is vital to digestive health.  

How quickly the glucose breaks down depends on whether the carbs are simple or complex.

Simple vs. Complex Carbs

Simple carbohydrates are refined, processed, non-whole food carbs. Common offenders include white flour, white sugar, and white rice. These foods are typically high in calories but low in nutrients. 

Simple carbs convert to glucose (sugar) very quickly because there is no fiber, fat or protein to slow down that process. When that happens, your blood sugar quickly spikes and then crashes. When you experience that crash, and your blood sugar is low, you start looking for more energy (usually more simple carbs) Staying on this roller coaster with its ups and downs can lead to mood swings, fatigue, trouble focusing and possibly, in the long term, diabetes.

On the other hand, if you eat whole foods, you can avoid the blood sugar roller coaster!

Complex carbohydrates are the ones found in whole foods. They are unrefined carbs from nature and include good amounts of fiber and protein, which means the body takes longer to convert them into glucose.

In other words, complex carbs provide for a slow release of energy. When you eat complex carbohydrates, your blood sugar rises and falls steadily, avoiding the spike and crash By the time you need more energy, it’s actually time for your next meal.

Here are a few of the best complex carbs that will fuel your body in the healthiest way.

1. Whole grains- Consuming grains in a form as close to nature as possible is the key. Whole oats, quinoa, brown rice and buckwheat are great choices, as opposed to oats processed into an oatmeal cereal bar. Whole grains are an easy option for breakfast. If you have time to make a nourishing bowl of oats, that’s great or, if you’re pressed for time, an overnight oat bowl made the night before is a healthy option.

2. Legumes- Lentils, chickpeas and other beans, peas, soybeans and peanuts fall into this category. They are a low-cost way to get in not only complex carbohydrates, but they also provide fiber, iron and healthy plant-based protein. Add legumes to soups, stews, or salads or consume snacks like my favorite hummus.

3. Fruit- Whole fruits are perfectly balanced in natural sugar and fiber to prevent spikes in blood sugar. Plus, you get a healthy dose of antioxidants by adding colorful fruits to your complex carb lineup. This does NOT include fruit juices as they no longer contain the fiber of the whole fruit and will cause blood sugar spikes. If you want orange juice, just eat a whole orange instead to avoid that blood sugar roller coaster. Adding fruit to your oatmeal, smoothie or even to a salad is a healthy and delicious habit.

4. Winter Squash- Squashes like butternut, acorn and pumpkin are nourishing complex carbs, but they also contain important nutrients like Vitamin A to support healthy eyes, immunity and glowing skin! Try roasting cubes of butternut squash, adding a scoop of pumpkin to a smoothie or oatmeal, or subbing spaghetti squash for pasta in your favorite recipes.

5. Roots and Tubers- Carrots, beets, sweet potatoes and parsnips are some of the best sources of complex carbs. These veggies all grow underground and they are amazingly grounding, nourishing and energizing. Try adding them to soups or simply roasting them for a delicious side or main plant-based dish.

   If you’re looking for some grounding nourishment, here’s a recipe for Roasted Sweet Potato and Beet Salad

   
   https://app.thatcleanlife.com/shares/1998de72-9334-4909-b37f-e345667f1f88

The bottom line? Carbs are your body’s preferred source of fuel, so they should be a part of your diet. Just remember to choose complex carbs over refined simple carbs and your body will thank you!