As a health coach, I'm often asked about the low-carb diet trend such as the Keto diet. In the 1980s, fat was considered the enemy, but now the attention has shifted to one of the other three macronutrients – carbohydrates (carbs). The third macronutrient, protein, has yet to be villified the way fats and carbs have been.
Most carbs occur naturally in plant-based foods, such as fruits, vegetables, nuts, grains, seeds, beans, peas, and lentils. I think we can all agree that it doesn't make sense to cut those foods from your diet. However, food manufacturers also add carbs to processed foods in the form of starch or added sugar.
Our bodies need carbohydrates to function well. Carbs are the body's main fuel source. Fiber, a complex carbohydrate, can lower your risk of heart disease, some cancers, and diabetes. Dietary fiber can help you avoid weight gain since they make you feel fuller on fewer calories.
The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. But it's important to recognize that, like fats, not all carbs are created equal. Here are some tips to help you choose wisely.
Choose whole grains over refined grains (i.e. wild rice, millet, and quinoa rather than white rice)
Focus on eating fiber-rich fruits and vegetables (i.e. rapberries, blackberries, pears, collard greens, kale, artichokes, and butternut squash)
Eat more beans, peas, and lentils
Choose whole foods over processed foods
Limit added sugars (don't forget – this includes sugary beverages)
Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E, and B-complex vitamins. Because the body absorbs grains slowly, they provide sustained and high-quality energy.
You're probably aware of the glycemic index that classifies carbohydrate-containing foods according to their potential to raise blood sugar levels. Balancing your glucose levels is especially important for people with diabetes or prediabetes, however, avoiding spikes in glucose can help anyone reduce inflammation and slow down aging.
Jessie Inchauspé, know as the Glucose Goddess, is a biochemist who wrote Glucose Revolution and The Glucose Goddess Method, says that "balancing your glucose levels can help: cravings, constant hunger, fatigue, brain fog, hormonal and fertility issues, skin conditions, wrinkles, poor sleep, menopause symptoms, mental health symptoms, immune system." She recommends that you have a veggie appetizer before eating to help avoid a sugar spike. After eating, take a walk to lower the glycemic effect.
I hope this information is helpful. If you have questions, schedule a free consultation with me here.
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