Dhana, on
your last blog entry you wrote about carbohydrate requirements for different
groups of people. Can you give us more information about carbohydrates
and the foods that provide them?
Thank you for your question!
What most people don’t realize is that carbohydrates are
found in so many foods. In fact many people I have worked with
informed me that they followed a low carb diet. After
reviewing their 24-hour diet recall and calculating their carbohydrate grams,
they were surprised to learn that this was not the case.
Just as
a car requires fuel for power, our body requires glucose for
energy. This energy comes primarily from carbohydrate-rich
foods. Carbohydrates are found in the following food groups:
fruits, starchy vegetables and beans, milk and grains. They are also
found in condiments, beverages, and refined/processed foods.
Another
way to categorize this energy-yielding nutrient is based on how complex it
is; simple sugar or complex carbohydrate. Simple
sugars are quickly and easily absorbed into the blood stream while complex
carbohydrates require digestion to do so.
SIMPLE:
- Fruit, milk and yogurt
- Refined products such as candy and other sweets, condiments such as catsup and salad dressing
- Sweeteners such as table sugar, honey and syrups
- Beverages such as soft drinks and juices
- Whole grain bread, brown rice, whole grain pasta and cereal
- Other grains that are not whole
- Starchy vegetables such as potatoes, beans and peas
The goal
in choosing carbohydrates is to get the most bang for your buck so to speak.
In this regard, complex carbohydrates are the best choice.
They are rich in fiber, which will keep you feeling fuller longer and they
are naturally full of vitamins and other beneficial nutrients for the body. Honey, corn syrup, corn sweetener, high fructose corn
syrup are just a few of the common sources of added sugar in processed and
refined food products. Often referred to as ‘bad’, because
these empty calorie foods offer little nutrients, spike then drop our blood
sugar levels and contribute to food cravings. Other foods that can have this effect include
white foods such as rice, bread, pasta and cereals.
Now there
are times when simple carbohydrates are warranted, i.e., running a marathon or any
other time you need quick energy for a short period of time. If you simply enjoy your sweets just remember
moderation is key.
So which
one are you? Complex or simple? If you are not sure, keep a food journal to
find out where you are and make changes as needed.
Quick Tips:
- Be sure to read nutrition labels to help you identify hidden sources of sugars.
- Choose more plant-based healthy carbohydrates as part of your dietary program.
- Be mindful of the total amount of carbohydrates you consume during the day.
For more
information about choosing healthy carbohydrates visit:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates/
Dhana
Dhana Blissett has over 20 years experience in the medical
and wellness industry. She is a Registered and Licensed Dietitian,
Exercise Physiologist and Certified Holistic Health Coach.
Make a commitment to live a healthier lifestyle. At Bfit Athletic Club we
offer classes for all fitness levels. Contact us for more
information. www.bfitathleticclub.com
No comments:
Post a Comment