Are Carbs BAD??

By: SaRene Brooks

Carbohydrates can have a bad reputation. Here are the facts:

All carbs convert to glucose, they are the biggest contributor to high blood sugars, and refined carbs may have important nutrients removed.

Carbohydrates are the body’s preferred energy source. They can fit into a healthy diet and still allow for blood sugar control and weight management.

Let’s take a look at what a carbohydrate is and then you can decide for

yourself what role they will play in YOUR diet.

Scientifically speaking, a carbohydrate is a biomolecule that consists of

carbon, hydrogen and oxygen atoms.

Simply put, it is a sugar molecule.

When eaten, a carbohydrate will break down into a simple sugar called glucose. It goes into the blood stream where, with the help of insulin, it can be used as an energy source for the body. Before you start thinking bad things about carbohydrates, it is important to understand their role in the body.

1. Carbs are the body’s preferred energy source. The are used to fuel your cells, tissues and organs.

2. Some carbs contain important nutrients such as fiber.

3. Carbohydrates play a role in blood sugar control

4. They participate in cholesterol and triglyceride metabolism

5. Excess glucose is stored in the muscle tissue and liver for future energy needs

There are many sources of carbohydrates. Let’s take a look:

Starches

· Starchy vegetables such as corn, potatoes

and squash

· Legumes, beans and peas

· Grains such as wheat and rice as well as food

made from grains like bread and crackers

It is important to choose carbs that are

minimally processed as often as possible.

These should make up ¼ of your plate with a

typical meal.

Eat a WHOLE lot more:

A whole grain has all three of its original parts, the bran, the germ and the endosperm.

1. The bran is the outer skin. It is multi-layered and contains important antioxidants, B vitamins and fiber.

2. The germ is the inner embryo which has the potential to sprout into a new plant. It contains many

B vitamins, some protein, healthy fats and minerals.

3. The endosperm provides the energy for the plant to grow. It is the largest part of the kernel and

contains carbohydrates, proteins and some small amounts of vitamins and minerals.

To determine if the food contains the whole grain, always look for the word “whole” on the package. It may be included in the name of the product such as whole wheat bread or listed with the ingredients. Don’t be fooled by things such as 100% wheat bread. Unless you find the word “whole” it does not contain the whole grain.

Some whole grains include:

· Oatmeal

· Brown rice

· Popcorn

· Whole-wheat bread, crackers or pasta

When a grain is refined the bran and germ are removed. This helps increase the shelf-life of the product and creates a finer texture. However, by doing so the fiber and nutrients have been reduced.

Some examples of refined grains are:

· White rice

· White flour

· White bread

· Desserts and pastries

Look for ways to incorporated whole grains whenever possible. Try to make 50% of your daily grain intake come from whole grains. This simple habit can make a positive impact on your heart.

Fiber

Fiber is found in plant-based foods such as vegetables, fruit and whole grains. It is a type of carbohydrate that is not digested. There are two types of fiber; soluble and insoluble.

Soluble: Soluble fiber dissolves in water and helps lower blood cholesterol. It also helps to stabilize blood glucose levels following a meal.

Some examples of food with soluble fiber are:

· Oatmeal

· Chia Seeds

· Apples

· Lentils

· Blueberries

Insoluble: Insoluble fiber helps your food move through the digestive tract. It increases stool bulk and promotes regularity.

Some examples of food with insoluble fiber are:

· Whole wheat products

· Brown rice

· Quinoa

· Legumes

· Kale

· Fruit with edible skins

Try to get 22-28 grams for women 25-32 grams for men. The Dietary Guidelines for Americans recommend 14 grams of fiber per 1,000 calories. This can be individually calculated for you for you during one of your sessions. If high-fiber foods have not been a big part of your daily diet, start where you are and increase from there. It takes time for your body to adjust and a sudden increase could cause gas, bloating or constipation. Also, be sure to drink plenty of water with your fiber intake.

Sugar

Mindful Exercise:

Do you know what a gram of sugar is?

There are 4 grams of sugar per teaspoon.

You can do this simple calculation for a visual:

Grams of sugar ÷ 4 = tsp of sugar

Example: 12 grams of sugar ÷ 4 = 3 tsp of sugar

Pay attention to the sugar content of food by reading the label or using an app. Sometimes the amount of sugar will surprise you

There are two main types of sugars. These include:

Naturally-occurring sugars which are found in fruit and milk.

Even though these contain sugar, they are also loaded with important vitamin and nutrients and are part of a balanced diet.

Added sugars are put in foods during processing such as baked goods, candy and soda. When consumed in excess they can contribute to blood sugar spikes and weight gain. A few of these to look for on the label are sugar, dextrose, fructose, lactose, honey, and corn syrups.

TAKE-AWAY!

Carbohydrates should be consumed in appropriate quantities. When carbs are consumed in excess of what the body can store in the muscles and liver, the remainder is housed as fat cells. Also, quality of carbs matters. A focus should be put on consuming whole grains, fruits and those containing high fiber. About 50% of your daily intake should come from carbohydrates.

If you have diabetes, you may need to lower that consumption to around 40% of daily intake. For blood sugar management, carbs with a lower glycemic index are beneficial. These would be foods that raise blood sugars slowly rather than creating a spike.

The take-away here is that carbs are an important nutrient for the body. Eat them and enjoy them. Look for carbs that contain nutrients rather than sweets and treats. Save these for special occasions and consume in moderation. Allow carbohydrates to be a part of your well-balanced eating.

For additional information, check out these resources:

American Diabetes Association- Get to Know Carbs

USDA - Carbohydrates

American Heart Association - Carbohydrates

SaRene Brooks is a Registered Dietitian Nutritionist (RDN) and Certified Diabetes Care and Education Specialist (CDCES). She is a mom of 3 boys who are now married which added 3 girls to her family. 2 of her sons live with type 1 diabetes (T1D). She specializes in helping families who are impacted by type 1 to adjust and make it a part of their everyday life , while enjoying the things they love.

She is the wife of an avid outdoorsman and loves spending time with him in the mountains. She is a grandma, creative cook, educator and loves to help individuals and families meet their health and nutrition goals.