With all the confusion about carbohydrates, many people are mistakenly avoiding healthy carbohydrates. Not all carbohydrates are the same and some you need.
With advice about what you should eat everywhere you look or listen, it’s no wonder people are confused. Every week one of my clients is surprised to hear that a healthy carbohydrate food they are avoiding is part of a good for them. If you know me, you may have heard this before, but I’m sure it will be new to some. Plus it may serve as a reminder to you, or give you confidence you are eating the good stuff.
Over the past 20 years, the thing that I say the most is:
“Carbohydrate-containing foods are an important part of a healthy diet.” Really! (No kidding).
This is true for almost everyone (with the exception of a small number of people who may have a very rare medical condition). Healthy carbohydrate intake is especially important if you have diabetes, heart disease, hypertension, obesity, or no medical conditions.
If you’ve been on a weight loss diet in the past 20 years, carbohydrates were probably restricted. One popular diet, “Keto,” is very high in fat and very low in carb. People do lose weight on it (for the time that they can stay on it).
That does not mean carbohydrate causes you to gain weight. It also does not mean carbohydrates are bad for you.
Scientific evidence has shown time and again that CALORIE reduction is key to weight loss, and that it does not matter where the calories come from. There is not a difference between cutting calories from carbohydrate or from fat, in other words.
There are many foods that contain carbohydrate. They are not equal! Some definitely should be limited and others included every meal.
This is the type of carbohydrate that should be limited; a high-calorie dessert containing a large amount of sugar without nutrients that promote health. Other types of food in this category include candy, desserts, sugar-sweetened beverages and chips.
Here I am with my birthday cake. It was fudgy and delicious with vanilla ice cream on top. I loved every bite.
These other healthy carbohydrates are packed with important vitamins, minerals, and fiber and should be eaten often.
- Fruit of all types (limit juices because they don’t help fill you up and a serving is 4-6 ounces)
- Vegetables, including potatoes, corn, peas and beans
- Grains (aim for half whole grains)
Think about focusing on carbohydrates close to nature, or carbohydrates with fiber as a guide.
By the way, going gluten-free is not healthier or linked to weight loss in any way. Unless you have Celiac Disease or are sensitive to gluten there is no reason to avoid it.
For more on healthy foods you may missing out on read “They” Said you Shouldn’t Eat This Stuff….”They” are Wrong!
and Healthy Eating: Are You Cutting out the Wrong Foods
I want you to enjoy your food and be confident that you are getting what you need.
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