Everything you need to know about carbs
“So you just eat no carbs right?” is a phrase I’ve heard more than enough times….
Being a dietetics major, a yoga instructor, and a fitness guru, I am pro-carbohydrate and you should be too.
“But aren’t there good carbs and bad carbs?”
I don’t believe in labeling foods good or bad, but there are two types of carbohydrates that will impact your body differently: ‘refined’ and ‘unrefined’.
Refined Carbs
Also referred to as ‘simple carbohydrates,’ refined carbohydrates are carbs that have been highly processed (think white bread, pasta, pastries, and white flour). This type of carbohydrate doesn’t contain any essential nutrients or fiber, and they generally take less time for your body to digest. If glucose enters the bloodstream too rapidly, blood sugar spikes in a short amount of time. A refined carb doesn’t have the fiber to slow down the processing in the body.
Unrefined Carbs
Otherwise known as ‘complex carbs,’ are absorbed much slower when compared to refined carbs. Complex carbs like beans, lentils, quinoa, and oats, have a less intense impact on your blood sugar than refined carbohydrates because they contain fiber and other phytonutrients that help slow digestion (in other words, no sugar crash).
So now you may wonder, “How do I incorporate more unrefined carbs into my diet?”
Look at the label (aka whole grains)
If you’re shopping for products other than literal grains (rice, for example), you’ll want to look at the ingredient list first. Ideally, the first ingredient will be “whole grain,” which is your cue that it contains unrefined grains. If you’re looking at a package of bread and the first ingredient is wheat flour, that is not the same as whole wheat flour. Wheat and rye flour are refined. Products with these flours may have a longer shelf life and a fluffier texture, but they won’t do any favors for your body.
Eat your vegetables
What many don't know is that vegetables have naturally occurring carbohydrates. Non-starchy vegetables (lettuces, kale, green beans, celery, carrots, broccoli) contain mostly carbs. Starchy vegetables (potatoes, squash, corn) also contain carbohydrates, but in larger amounts. These are all unrefined carbs, and they contain the essential vitamins and minerals needed in our diets.
Avoid processed foods
Think about how long it took to get your food from the farm to your plate. The shorter amount of time, the more likely it is that what you’re consuming is minimally processed. Choose more fruits and vegetables, whole grains (traditional and gluten-free variations of whole grain, sprouted grain, or whole wheat bread also fit into this category), legumes, brown rice, oats, and quinoa when looking to add complex carbs to your diet.
Carbs are a macronutrient, which essentially means they are required in large amounts to maintain optimal nutrient levels. Our bodies rely on carbohydrates for many important functions including energy production, hormone regulation, brain health, and exercise/recovery.
Carbs consumed on their own are quickly absorbed, leading to a blood sugar spike followed by a subsequent drop. Be sure to pair your healthy carbs with a protein or healthy fat source in order to slow down the absorption of the carb and keep your blood sugar stable.