These are the truth about carbs that we discussed last week at Weight Watcher meetings. Below is a potato soup full of good carbs - ENJOY!
MYTH # 1: All carbohydrates are created equal.
There are two main types of carbohydrates: simple and complex.
Simple carbohydrates (simple sugars) include:
• table sugar (sucrose), which is plentiful in soda and candy
• fructose and lactose, which are found in healthier foods such as fruit and milk, which supply other nutrients
Complex carbohydrates, "starches":
• are found in foods like breads, legumes, rice, pasta, fruits,
and vegetables such as potatoes.
• take longer to digest and can help you feel more satisfied.
• contain many more nutrients than simple carbohydrates.
As with simple carbohydrates, some complex carbs are healthier
than others.
∗ Whole grain versions of complex carbohydrates include
oatmeal, bulgur, brown rice, whole cornmeal, quinoa, spelt,
foods made with whole wheat, etc. Opt for whole
grains as often as possible.
∗ Refined grains such as the white flour and regular rice,
are processed, which removes the outer layer of the
grain, along with fiber, vitamins and minerals.
MYTH # 2: Carbohydrates are the main cause of weight gain.
∗ Consuming too many calories — regardless of whether they come from carbs, protein, fat, or anything else — is the main cause of weight gain. In fact, many studies have shown that switching to a complex carbohydrate, low-fat eating style can lead to weight loss, not weight gain.
∗ Recent research also indicates that an eating plan rich in complex carbohydrates is recommended for overweight individuals.
MYTH # 3: Carbs are empty calories. (Well, no and yes.)
∗ Complex carbohydrates contain naturally occurring nutrients, like fiber, vitamins, minerals and iron, rather than added nutrients like those found in fiber pills and liquid fiber supplements.
∗ Simple carbohydrates with added table sugars, such as soda, on the other hand, add calories and very few nutrients or physical satisfaction.
∗ To help avoid empty calories with carbs, do the following:
• Choose Filling Foods.
• Include whole grains and fruits & vegetables & limit sugars.
MYTH # 4: Carbs eaten after 7 p.m. turn to sugar.
Regardless of the time of the day, all carbohydrates turn into glucose, which is blood sugar. It is then a form of energy, which is used to perform essential functions in the body.
MYTH #5: You need to eat more protein than carbs before exercising.
For regular exercise, “a relatively high-carbohydrate, moderate protein, low-fat meal is best,” says Suzette Kroll, registered dietitian.
“People often underestimate the importance of the carb part of the equation when fueling up for exercise, especially strength training. Protein is important for muscle building and repair, but in order to lift those weights you need carbohydrates for energy.”
MYTH # 1: All carbohydrates are created equal.
There are two main types of carbohydrates: simple and complex.
Simple carbohydrates (simple sugars) include:
• table sugar (sucrose), which is plentiful in soda and candy
• fructose and lactose, which are found in healthier foods such as fruit and milk, which supply other nutrients
Complex carbohydrates, "starches":
• are found in foods like breads, legumes, rice, pasta, fruits,
and vegetables such as potatoes.
• take longer to digest and can help you feel more satisfied.
• contain many more nutrients than simple carbohydrates.
As with simple carbohydrates, some complex carbs are healthier
than others.
∗ Whole grain versions of complex carbohydrates include
oatmeal, bulgur, brown rice, whole cornmeal, quinoa, spelt,
foods made with whole wheat, etc. Opt for whole
grains as often as possible.
∗ Refined grains such as the white flour and regular rice,
are processed, which removes the outer layer of the
grain, along with fiber, vitamins and minerals.
MYTH # 2: Carbohydrates are the main cause of weight gain.
∗ Consuming too many calories — regardless of whether they come from carbs, protein, fat, or anything else — is the main cause of weight gain. In fact, many studies have shown that switching to a complex carbohydrate, low-fat eating style can lead to weight loss, not weight gain.
∗ Recent research also indicates that an eating plan rich in complex carbohydrates is recommended for overweight individuals.
MYTH # 3: Carbs are empty calories. (Well, no and yes.)
∗ Complex carbohydrates contain naturally occurring nutrients, like fiber, vitamins, minerals and iron, rather than added nutrients like those found in fiber pills and liquid fiber supplements.
∗ Simple carbohydrates with added table sugars, such as soda, on the other hand, add calories and very few nutrients or physical satisfaction.
∗ To help avoid empty calories with carbs, do the following:
• Choose Filling Foods.
• Include whole grains and fruits & vegetables & limit sugars.
MYTH # 4: Carbs eaten after 7 p.m. turn to sugar.
Regardless of the time of the day, all carbohydrates turn into glucose, which is blood sugar. It is then a form of energy, which is used to perform essential functions in the body.
MYTH #5: You need to eat more protein than carbs before exercising.
For regular exercise, “a relatively high-carbohydrate, moderate protein, low-fat meal is best,” says Suzette Kroll, registered dietitian.
“People often underestimate the importance of the carb part of the equation when fueling up for exercise, especially strength training. Protein is important for muscle building and repair, but in order to lift those weights you need carbohydrates for energy.”
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