the whole nut

the good, the bad, and the ugly… carbs

February 16th, 2009

Somewhere along the line of nutrition know-how, carbohydrates got a bad rap. A major shift in grocery shopping habits and packaged foods followed suit: low-carb this, low-carb that. But is it natural for pasta to be labeled low-carb? And is it any better for me?

The problem is that there is little information out there to help educate us on the differences between good and bad carbs. Instead, nutritionists offer diets that ban carbohydrates altogether while praising fatty, protein-laden foods, while others preach low-fat, carb-heavy meal plans for optimal health. It can get a little confusing.

To find out the ratio that works for you, consider: how do you feel after eating a meal high in carbohydrates? Or a meal high in fats and protein? How does your body feel? You see, carbohydrates are actually vital to our bodies’ health and an integral part of a meal–that is, the good carbohydrates. Complex carbohydrates. So what are they?

“Good carbs” can be found in whole grains like brown rice, buckwheat, oats, millet, quinoa and barley, and are an excellent source of nutrients, fiber and energy. They also take longer to digest and therefore help to maintain a healthy level of blood glucose (or, insulin excretion). Complex carbs also include fruits and vegetables.

I love to use quinoa as an example because I believe it is one of the best grains out there. One cup uncooked (and rinsed!) provides approximately 3 cups of cooked quinoa. Per serving, that’s about 215 calories, 3.3g fat (zero saturated or trans fat), 38g carbs, 4g fiber and 8g protein. Aside from being a complete source for protein, quinoa also contains essential amino acids which our bodies need in order to grow and properly utilize protein. Throw in some steamed veggies and you’ve got yourself a meal! Or, check out my recipe for a Healthy Quinoa Salad.

On the flip side, simple carbohydrates (”bad carbs”) can be trouble. These are also known as refined, or processed, carbohydrates–ones that give all carbs a bad name. Simple carbohydrates (also referred to as sugars) lack most nutrients our bodies need to run properly. So what difference does it make? Well, look at it like this: the whiter the carbohydrate, the higher the glycemic index. The higher the glycemic index, the quicker your body breaks down the carbs and turns it into glucose. The glucose flows into your bloodstream and causes there to be a quick spike in your blood sugar level. Soon after, the level will plummet and you’ll find yourself hungry again. (Over time this can lead to hypoglycemia, hyperthyroidism and obesity)

We need to feed our bodies right the first time and satisfy our hunger for food (nutrients!) with a balanced meal that includes complex carbs. As a rule of thumb, whole grains should make up about 30% of every meal. But everyone is different! Find what works best for you and stick with it.

So how can you incorporate complex carbohydrates into your diet?

Since we’re still in the winter months, I’ve been enjoying a bowl of fresh oatmeal in the mornings. While I’m getting ready for work, I add a half cup of rolled oats (I use Bob’s Red Mill Organic Old Fashioned Rolled Oats) to a cup of boiling water, and a pinch of salt. Letting it simmer with a lid, I stir occasionally and watch for consistency–I usually let it cook around 10 minutes. In a bowl I add cinnamon, honey (or agave), some blueberries and just a bit of soy or almond milk. You can also add chopped walnuts if you like. It’s such a sweet, hearty treat in the morning and will stay with you until lunch time.

Start with baby steps. I know white bread makes the best tea sandwiches (it’s true) and that millet may not be for everyone. But I encourage you too look at your current carb intake and see where you can incorporate whole grains. Make a few switches. Over time I believe you’ll find the transition happens naturally.

So next time you’re checking out the carbohydrate tally under the nutrition facts, don’t obsess over the grams per serving. Instead, pay attention to the ingredients. Consider what it is that contributes to the carb count. Is the bulk of it due to whole grains and not enriched white flour? Well, fine! As long as it’s natural and not processed, then go for it (and don’t let the double digits frighten you!). That doesn’t mean you need to forgo your favorite pasta dish–why not try it with whole grain pasta next time? Or maybe get a little crazy and bring in some soba noodles. (I recently discovered this Japanese buckwheat pasta and it’s quite tasty!)

After all, all things in moderation. Just be smart and hold yourself to a higher standard–you’re worth it!

Filed under: Healthy Tips

Tags: bad carbs, carbohydrates, complex, good carbs, health, healthy, nutrition, oatmeal, oats, quinoa, recipe, simple