The New Year is here and many people have made resolutions to lose weight, eat healthier, and exercise more. The beginning of the year is a great time to set some new goals. Of course, new goals are easier said than done, especially when people are not fully aware of what is healthy and unhealthy to eat. Healthy is not exactly the same for every person. Some people can seemingly eat lots of junk food and not gain a lot of weight. Others have to deal with gluten issues, sugar sensitivity, etc. This month, as part of our January Challenge, we are encouraging you to do your research and figure out with a healthy eating plan looks like for you.
Adopting a healthy lifestyle can be confusing, time consuming, and frustrating, especially when you start talking about carbohydrates. Through the years there have literally been hundreds of diets and weight loss strategies. Due to the different beliefs, plans, books and strategies out there, many people have walked away more confused than ever about what is healthy to eat when wanting to shed the pounds and what is typically unhealthy. Carbs is no exception. In fact, they are one of the most confusing food groups when it comes to weight loss and fitness.
Here are some of the common questions floating around when it comes to carbs?
- What are carbohydrates?
- Are carbs really just sugar?
- What is the difference between refined, processed carbs and whole carbs?
- Which are the good carbs and which are the bad carbs?
- Should I cut all carbs out or just a little?
- Should I eat more carbs if I’m working our hard or lifting weights?
- How do I decide what percentage of my diet should be made up of carbs vs. fat and protein?
Carbohydrates are essentially the sugars, starch, and cellulose that you find in certain foods. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the body.
There are two types of carbohydrates, including:
1. Unrefined carbohydrates
These carbohydrates are consumed in their natural form. You may hear a lot of people talk about the need to eat more “whole foods” and complex carbs are a big part of that. They’re oftentimes called complex carbohydrates, because they are made up of a long series of sugars that take longer for the body to break down, basically meaning that the sugar is released in the body consistently throughout the day instead of it being released abruptly and quickly, which can cause a huge surge in blood sugar levels. Unrefined carbs include fruit, vegetables, and legumes. In fact, legumes (foods that come from plant seeds) are excellent sources of unrefined carbohydrates and include peas, nuts, soybeans and lentils. Because they are unprocessed, they retain their vitamins and minerals, are full of healthy fiber, and contain antioxidants. The fiber in these foods can help you to feel fuller longer. A diet that is filled with the daily recommended servings (at least 35-50 fiber grams) of unrefined carbohydrates offers many benefits, such as:
- Reduce cholesterol levels, including the bad cholesterol (LDL)
- Maintain stable sugar levels
- Help keep a healthy weight
- Can reduce risk of heart disease and lower chance of stroke
- May help lower the risk of certain cancers
2. Refined or processed carbohydrates
Refined or processed carbs are whole grains and natural sugars that are broken down into smaller particles or broken down and concentrated. As with other foods, once the original food is compromised or broken down, nutrients and vitamins are broken down as well. The smaller the particle, the quicker it is absorbed in the digestive system and sugar levels rise. Refined sugars, like white sugar and corn syrup, are a huge source of added sugar in foods that causes blood sugar to spike. Refined, processed carbs are the kinds of carbs you want to stay away from as much as possible. These are also the kinds of carbs that we can get addicted to quite easily and many of the foods on the shelves in the grocery stores are full of them.
Processed carbs include white and brown sugars, syrups, white rice, potatoes, pastries, and processed/bleached flours. You’ll find plenty of these carbs in white bread, cookies, cereal, ice cream, chips, desserts, etc. They can also be found in soda, juices, candy, and fast food. Processed or refined carbohydrates are considered the bad carbs and can contribute to the following:
- Weight gain, because they are high in empty calories, low in fiber, you are more likely to eat more.
- Increased cholesterol levels
- Higher blood sugar levels and sodium, which can cause heart disease
- Increased risk for diabetes and certain cancers
As you move forward committed more to a healthy and nutritious lifestyle, keep this information in mind about carbs. Does this mean that you will never eat any processed carbs? No, you likely will. However, if you want to lose weight, it’s a good idea to keep the focus on complex carbs and do your best to eliminate or cut down considerably when it comes to refined carbs.
When it comes to exercise, keep in mind that the whole, natural carbs will actually give you more energy because it takes longer for the body to actually break down and use the sugar molecules. Likewise, the processed carbs will essentially increase your blood sugar quickly, make you feel fatigued and most likely bloated.
Read the nutrition labels at the store before you purchase groceries for you home. Look for foods that have whole carb ingredients, like whole wheat flour or whole-oat flour. Look for foods that have a lot of healthy fiber. You can’t go wrong when it comes to fruit and vegetables, so be sure that your kitchen is loaded with such healthy options for meals and snacks. If you are worried about sugar from fruit, pick fruit with a lower glycemic index.
The most important tip is that YOU have to take the time to research your food options and find recipes that you love. The easiest way to control your intake of healthy carbs is to plan out your meals and prepare your own meals to fit your goals.
If you’ve got children, make a fresh fruit or veggie plate to serve as a snack or with a meal instead of offering them sugary foods that are full of chemicals and dyes. There are plenty of pre-packaged fruit and veggie snacks available in the store now as well, making it easier for the consumer to have such whole carbs handy.
Knowing the difference between whole carbs and processed carbs will surely help you out. Make sure your diet is rich in the good carbohydrates this year. By doing so, you are not only going to be eating healthier, but in the process may lose a few pounds, maintain a healthy weight, lower cholesterol and sugar levels, have more energy, and lead a healthier lifestyle.