Don't Be Afraid of Carbs!

Have you ever tried to lose weight by eliminating or reducing carbohydrates?  It usually works short term because you are consuming fewer calories and losing water weight.  Each gram of carbohydrate holds onto approximately 3-4 grams of water.  Reducing your carbohydrate intake WILL cause weight loss, but it’s mostly water and temporary!  It is extremely difficult for most people to sustain a low-carbohydrate diet long term. 

Many people are confused by carbohydrates and believe protein is the miracle micronutrient.  However, our bodies NEED carbohydrates in a higher quantity than either protein or fat.  When exercising at high intensities the body uses glucose (the breakdown of carbohydrates) as its primary energy source.  It is important to consume the right type of carbohydrates and the proper number of servings for health and fitness.

Vegetables, fruits, legumes, and whole grains should be our main carbohydrate source.  They are all forms of complex carbohydrates.  Carbohydrates are the preferred energy source for our body and brain.  It is recommended children, adolescents, and adults consume a minimum of 130 grams of carbohydrates per day (Schlenker & Roth, 2011, p.50).

We should limit simple carbohydrates (e.g., crackers, cookies, cakes, etc.) because they rapidly elevate blood glucose which causes the pancreas to work hard to stabilize blood sugar levels.  Simple carbohydrates also provide minimal nutrients and are often the cause of weight gain. 

Eat complex carbohydrates and limit simple carbohydrates!  Complex carbohydrates are high in fiber and nutrients.  Including whole grain products, legumes, vegetables, and fruits in our diet helps stabilize blood sugar levels while providing fiber and nutrients.  However, it is still important to be aware of portion size.  A serving of carbohydrates is considered to be approximately 80-100 calories (that’s not many calories).  Most women only need about 4 – 6 servings of carbohydrates.  Remember, vegetables, legumes, fruits, and dairy also contain carbohydrates and will help you receive the minimum 130 grams recommended per day. 

If you are eating more than 4 – 6 servings a day and/or consuming a large amount of your calories in the form of simple carbohydrates, try swapping a complex carbohydrate for a simple carbohydrate.  For example; if you eat sugary cereal you can try to eat a lower sugar cereal or old-fashioned rolled oats.  You don’t have to change every meal – just start with one.  Your body and brain will thank you with more energy and brain power!

References:

Schlenker, E.D. & Roth, S.L. (2011). Williams’ essentials of nutrition and diet therapy (tenth edition). St. Louis,

     MO: Mosby Elsevier