Carbohydrates are one of those food groups that continuously get a bad rap. While they are somewhat deserving of their poor reputation, they aren't totally to blame. Here's why.
Carbohydrates are broken down into two categories: simple and complex. In short, simple carbohydrates are sugars (yes, even in fruit form). Some examples of simple carbohydrates are white flour (ah, yes...and all those products made from it), fruit, juice, honey, table sugar, jam, etc. These types of carbohydrates break down rapidly in the body and typically cause the highest blood sugar spike. See my previous blog post on blood sugar and how that could lead to cravings for more sugary snacks.
Complex carbohydrates traditionally have more fiber, vitamins and minerals. These also take longer to break down and provide more satiety than their simple counterparts. Some examples of complex carbohydrates are whole grains, vegetables, sweet potatoes, lentils, etc. Bottom line, complex carbohydrates pack more of a nutritional punch and should be your primary source of carbohydrates.
When choosing your carbohydrates, try to focus on those that are wholesome and found naturally in nature; such as quinoa, sweet potatoes/yams, beans, lentils, oats, etc. Remember that the more nutrient-dense the food is, the longer you'll feel full and satisfied. This is why a simple snack of hard pretzels leaves you feeling hungry again soon thereafter; and most likely craving more crunchy snacks.
Remember to pair protein with your carbohydrate choices always. This will prevent a blood sugar spike (and subsequent drop) as well as allow your body to save it's own muscle stores rather than tap into them for energy. Carbohydrates can and should be a part of your balanced diet; however, they have to be chosen appropriately. Avoiding overly processed foods, white flours, and most simple sugars is an excellent starting point.
Melissa Stoner R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef
Carbohydrates are broken down into two categories: simple and complex. In short, simple carbohydrates are sugars (yes, even in fruit form). Some examples of simple carbohydrates are white flour (ah, yes...and all those products made from it), fruit, juice, honey, table sugar, jam, etc. These types of carbohydrates break down rapidly in the body and typically cause the highest blood sugar spike. See my previous blog post on blood sugar and how that could lead to cravings for more sugary snacks.
Complex carbohydrates traditionally have more fiber, vitamins and minerals. These also take longer to break down and provide more satiety than their simple counterparts. Some examples of complex carbohydrates are whole grains, vegetables, sweet potatoes, lentils, etc. Bottom line, complex carbohydrates pack more of a nutritional punch and should be your primary source of carbohydrates.
When choosing your carbohydrates, try to focus on those that are wholesome and found naturally in nature; such as quinoa, sweet potatoes/yams, beans, lentils, oats, etc. Remember that the more nutrient-dense the food is, the longer you'll feel full and satisfied. This is why a simple snack of hard pretzels leaves you feeling hungry again soon thereafter; and most likely craving more crunchy snacks.
Remember to pair protein with your carbohydrate choices always. This will prevent a blood sugar spike (and subsequent drop) as well as allow your body to save it's own muscle stores rather than tap into them for energy. Carbohydrates can and should be a part of your balanced diet; however, they have to be chosen appropriately. Avoiding overly processed foods, white flours, and most simple sugars is an excellent starting point.
Melissa Stoner R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef