Embrace Carbohydrates

By: Kat Benson

In today’s diet-focused world, carbohydrates are often unfairly demonized for being something we should avoid. In reality, carbs can provide many benefits and support many health aspects.  Come on — embrace carbohydrates for nourishment, satiety, and your well-being.

Carbs are classified into simple and complex. Simple carbs, like sugars, can be found in fruits and milk, while complex carbs include starches from grains and potatoes and fiber from various other plant sources. 

Energy: Carbs are used by every cell in our body for energy production. Our muscles primarily rely on carbs to use for energy. The brain loves using glucose (which is what carbohydrates break down into), so beyond physical energy, dietary carbohydrates are important for cognitive functions.

Digestive health: Dietary fiber, a type of complex carbohydrate, promotes digestive health by promoting regular bowel movements, improve the overall health of your gut, and may help reduce the symptoms of various digestive issues.

Satiety: Fiber-rich carbohydrates, like those found in whole grains, legumes, and vegetables, contribute to feelings of fullness. This satiety can help individuals listen to their hunger cues more effectively and support overall well-being and balanced eating patterns.

• Whole Grains: Grains like brown rice, quinoa, and oats. These are a rich source of fiber, vitamins, and minerals.
• Vegetables: While all vegetables contain some carbohydrates, starchy ones like potatoes and corn have a higher amount. On the other hand, non-starchy veggies, such as spinach and broccoli, provide essential nutrients with fewer carbs.
• Legumes: lentils, chickpeas, and beans offer a combination of protein and carbohydrates, and are especially beneficial for vegetarians and vegans. The fiber in these foods also supports digestive health.
• Dairy & Alternatives: Lactose is the carbohydrate found in milk and dairy products. Dairy alternatives like almond and soy milk also contain carbohydrates, though the amounts can vary.
• Highly-Processed Foods: Many processed foods contain added sugars. Items like candies, sodas, and white bread can lead to rapid spikes in blood sugar levels. While this is typically not helpful for physical health on a consistent basis, they can still be enjoyed and part of an otherwise nutrient-dense diet.
• Fruits: Fruits primarily contain simple sugars such as fructose, glucose, and sucrose. These sugars can provide immediate energy because they are quickly absorbed into the bloodstream. From an energy standpoint, fruits are often classified as simple carbs. Fruit also contains fiber, which is a type of complex carbohydrate. Fiber slows the absorption of these simple sugars, leading to a more gradual rise in blood sugar levels than if you were to consume simple sugars alone. This is one reason whole fruits don’t have the same impact on blood sugar level as fruit juice, where the fiber is removed. , fiber, and other beneficial nutrients like vitamins, minerals, and antioxidantsThe combination of simple sugars and fiber, along with other beneficial nutrients like vitamins, minerals, and antioxidants, makes them a great nutrient-dense choice.

1. Eat carbohydrates paired with protein or fat for a nourishing and satisfying snack. Some examples include…

• Apple & peanut butter
• Berries & Greek yogurt
• Crackers & string cheese
• Baby bell peppers & nuts

2. Opt for whole grains instead of white bread/rice for a little more fiber. White versions are usually fortified with beneficial micronutrients though and can still be part of a nutrient-dense intake.

3. Increase Vegetable and Legume Intake: These provide a wealth of micronutrients, fiber, as well as carbohydrates and protein.

Carbohydrates are an important part of a nutrient-rich diet. Understanding their sources and benefits can pave the way for informed and nutrient-dense food choices, and help you embrace carbohydrates.