Not all carbohydrates are the same. Carbs are really getting a bad name lately – and it’s confusing because they can include everything from candy to quinoa, pretzels to broccoli. What we need to do is make smart choices about carbohydrates, focusing on plant based foods and whole grains to put carbs to work for us. Avoiding “bad carbs” from added sugars and processed foods at the same time as employing a plant based focus is a better approach than stripping all carbs from your diet.
The deal is that simple carbs and sugars don’t keep us full, and they’re really, really easy to overeat. When we eat healthy carbs as part of a balanced diet that also includes protein and fat, our body functions better – the way it should function.
One tip I have to get straight with your carb intake is to track your food intake and the best place to start is with your snacks! Grab my snack and track freebie with my favorite snack ideas! Some even have carbs in them!
3 reasons to keep carbs in your diet
Carbs can help prevent weight gain
Did I blow your mind? It’s true – some carbs can help prevent weight gain—and even PROMOTE weight loss. Good carbs come with more fiber and when we increase our fiber intake, we keep everything moving in our body and we can even lose weight. Many of the carbohydrates we should be eating contain dietary fiber and fiber-rich foods take longer to digest, which helps us feel full and satisfied for longer. Yes!! Less trips to the snack cabinet thanks to the carbs you eat.
Carbs are good for your heart.
Fiber strikes again! Research suggests that increasing your soluble-fiber – the kind of fiber that dissolves in water and is the type of fiber found in carb-rich foods like oatmeal and beans can result in a drop in “bad” LDL cholesterol. People who eat more whole grains like brown rice, quinoa, and whole grain breads also tend to have lower LDL cholesterol and higher “good” HDL cholesterol. Not sure where to start? Some good sources of soluble fiber include oats and oatmeal, peas, beans, and fruits and veggies too – especially oranges, apples and carrots. These yogurt oat muffins are fabulous!
Carbs will help you trim your waistline.
Swapping refined grains for whole grains may help reduce total body fat and belly fat, according to research in the Journal of Nutrition. In a study, adults who ate about 3 servings of whole grains a day had about 2.4 percent less body fat and 3.6 percent less abdominal fat than those who ate less than a quarter of a serving. The the key here is to pay attention to your labels! One of my favorite whole grain breads is Dave’s Killer Bread with 21 whole grains and seeds. It’s SO GOOD! It has a little bit of sweetness with a seed-coated crust. It’s great for toast, sandwiches, or even by itself.
Carbs will help you blast fat. WHAT?!
I hope you’re eating breakfast!! Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, 3 hours before exercise may help burn more fat, according to a study from the Journal of Nutrition. Check out my favorite overnight oats recipe! Here’s the science: when we eat “slow-release” carbohydrates our blood sugar doesn’t spike as high as it does when we eat refined carbohydrates, such as white toast. So what?! Stay with me – this is important!!! When our blood sugar levels stay consistent, our insulin levels didn’t spike as high and because insulin signals our bodies to store fat, having lower insulin levels may help us burn fat. Ooh, check out my oatmeal fruit bake too!
How do I give up carbs?
The deal is that we have to actually follow a plan and eat the good carbs instead of the bad carbs. Yep, that’s the hard part.
So, what is the best way to cut down on those not-so-good carbs? Track your food intake for a few days and if you’re on a weight loss journey, also track your weight and measurements. Each week, review what you’ve eaten to see what is working and what is not.
Right off the bat, you want to reduce the amount of added sugars and refined carbohydrates. Things like muffins, donuts, pie, white bread, white pasta, french fries, white rice, etc. Replace your snacks and side dishes with healthier choices. Check out my snack and track list for some healthy snack ideas and a weekly tracker. Track the snacks you usually eat and work to replace the “bad” ones with better choices from my list. See how your weight and measurements change – but more importantly, track how you feel when you make better food choices!
Tune in for a bit about my weekly routine – when I start my meal planning each week is a key to my success with eating in the following week. I start with cleaning out my refrigerator!