“Carbs are bad, right?” There isn’t a day that goes by where I don’t hear these words in my office. Some times I almost feel like a carbohydrate cheerleader. I’m not cheering people to eat more carbs necessarily, just the healthiest types of carbs… in consistent portion sizes throughout the day. When it comes to carbs, there is a lot of misinformation out there.
Let’s clear up the basics…
The three main nutrients that provide our body’s energy are: carbohydrates, protein and fat. In the food and nutrition world, the amount of energy a nutrient is able to provide is measured in calories. You may be surprised to know that per gram, both carbohydrates and proteins contain 4 calories, while one gram of fat contains 9 calories. The main function of carbohydrates is to provide energy to the body. Protein and fat are not fully able to do what carbohydrates can.
So why is it that carbohydrates often get a bad rap? Perhaps it is because not all carbohydrates are created equally. Some carbs convert to sugar faster than others. Carbs digest more quickly than proteins or fats, thus giving us the ability to eat large volumes without keeping us full for as long. Carbs can be seasoned in a way that makes us crave more by adding salt (think potato chips, crackers, etc) or by adding additional sugars (such as sweet breads)
Chemists classify carbohydrates into two categories: simple carbohydrates and complex carbohydrates. Simple carbs are known as the “sugars” while complex carbohydrates are best described as “fibers and starches.”
When it comes to simple carbohydrates, we have naturally occurring sugars and added sugars. Fructose (found in fruits) and Lactose (found in milk) are naturally occurring sugars. Added sugars include: maltose, sucrose, high fructose corn syrup, honey, and syrup. These types of simple carbs are added to make food taste sweeter or added at the table. If you are trying to limit your intake of added sugars in your diet, look at the ingredient lists of the foods you are consuming and realize that approximately 4 grams of sugars are equal to roughly 1 teaspoon of sugar. The American Heart Association recommends women consume less than 6 teaspoons of sugar per day and men consume less than 9 teaspoons of sugar per day. Unfortunately, it is estimated that most Americans consume more than 22 teaspoons of added sugar on a daily basis.
Complex carbohydrates are the optimal type of carb to add to your diet. Choosing fiber-rich carbohydrates will help stabilize blood sugar levels, prevent certain types of cancer, lower cholesterol and promote satiety after meals since fiber slows the digestion of foods. Specific examples of fiber rich carbohydrates include beans, legumes, whole grains, blueberries, and sweet potatoes. Ideally, you will want to eat these types of carbohydrates along with a protein source to help stabilize your blood sugar and keep you feeling full.
The key to a healthy, diabetes-friendly eating plan is to lower overall intake of added sugars while consuming consistent amounts of fiber-rich carbohydrates throughout the day in addition to lean protein sources and unsaturated fats.
If you are looking for more specific diabetes-friendly meal and snack ideas, check out my free 7 day diabetes meal plan. It includes a meal-by-meal menu, grocery list, and delicious low carb recipes so that you have everything to you need to feel great while eating the healthiest types of carbs throughout the day!
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