Do you Love to Hate Carbohydrates?

Many of us have heard of or maybe even tried a “low carb” or even NO carb diet in hopes to shred off some of those unwanted pounds in a hurry.

But looking back on it all, did it really work for you? Did you feel more energized cutting out carbs, maybe less bloated? Chances are you may have had a brief moment of carb-free euphoria convincing yourself it was the lack of carbs that made you thin, energized and sexy – but in all reality we NEED carbs in our diet.

These macro-nutrients have two essential functions for our body: to provide Glucose to the brain and energy to working muscles, and lucky for you they come in all shapes and sizes! But let’s not get carried away….

I am a strong believer in the “everything in moderation” rule so take this with a grain of salt – if you have too much of anything of course it is going to be bad for you and that is the number one reason why carbs get such a bad rap. I know, I know, it’s hard to just have ONE handful of peanuts or 5 crackers. However, if you eat the right kinds and in correct portions according to your activity levels and goals - they can do wonders for your energy levels, digestion and overall health.

Simple vs. Complex Carbs

Carbohydrates are separated into two types: simple and complex.  Simple carbs a.k.a. sugars (honey, fructose, table sugar, molasses, agave etc…) convert quickly into glucose and provide our bodies with immediate energy supplies.

These are recommended to have in our diet especially when exercising, however these should make up the smallest part of your carbohydrate intake. Where we want to focus mainly on is complex carbs. Complex carbohydrates are broken down more slowly by the body and provide sustained energy. These can also help reduce the risk of heart disease and some cancers when they are a part of a healthy and balanced lifestyle.

We want to focus more on the fiber types (rather than starches) of carbs that are found in fruits, vegetables and whole grains. Yes, that is right – fruits and veggies have carbs!! These carbs are made up of polysaccharides (multiple sugars) so they take longer for the body to digest, leaving you with that “fuller for longer” feeling and keeping your sugar levels at a nice, steady level throughout the day.

Glycemic Index

The main key to eating the right kinds of carbs can be simplified by following the glycemic index for your carb intake. Foods with higher glycemic index ratings (like white bread, sports drinks and potatoes) are helpful during and after exercise since they convert quickly into glucose and can be immediately absorbed by the body.

Again, these should make up the smallest amount of your carb intake. Think about the sugar spike and CRASH after having a soda or energy drink and why we would want something that helps us feel more satisfied for longer. Lower glycemic index foods like whole grain bread, dark leafy greens, and beans should make up the majority of your carb intake since they take longer to break down and provide more vitamins, minerals and energy to your body.

So what now?

According to recent dietary guidelines and in coordination with the food guide pyramid, the average adults should get 45 to 65% of their daily calories from carbohydrates. (This is an average and does not take into consideration those with a diagnosed insulin resistance, so remember to always take into consideration your current activity level and medical history).

Carbohydrates come in many shapes and sizes – so don’t be afraid to get creative! Beans, leafy greens, fruits, low fat dairy (like Greek yogurt) quinoa, and whole grains are where we want to focus our attention.

Your body needs the energy, vitamins and minerals that carbohydrates provide so don’t deprive your body of these macro-nutrients! Make smart decisions, follow the serving size guidelines on the packages and the more colors the better!

Adding a variety of colors from natural foods ensures that you are getting a healthy assortment of vitamins and minerals in each meal. Lucky for you it’s almost summer in Florida! So get creative – visit your local farmer’s market and pick out some fresh and vibrant veggies to mix up your meals!