Carbohydrate-rich foods are frequently the first to be eliminated from the diets of many persons attempting to reduce weight. Burgers are eaten without the bun, roasted potatoes are replaced with broccoli, and the bread basket is ignored.
While being conscious of carb intake might be advantageous when trying to lose weight, licensed dietitians say it's a huge myth that carbs are "evil" or should be avoided entirely. "Carbohydrates are the body's primary source of energy, providing fuel for muscles and organs," explains registered dietitian Jamie Lee McIntyre, RDN. The trick is to understand which carbs contain the most nutritious value; not all carbs are created equal. While it's usually best to eat a variety of foods to acquire a variety of vitamins and nutrients, some carbohydrate-rich foods in particular can be extremely beneficial.
Carbohydrates and a Healthy Diet
According to registered dietitian Anne Danahy, RD, carbs frequently get a poor rap because most people associate carbs with processed, sugar-filled meals with little nutritional value, such as pastries and chips.
"Refined carbohydrate foods such as desserts, pastries, sweetened soft drinks, or sweetened cereals can provide a quick surge of energy since your body swiftly breaks them down and releases the glucose." "The trouble with those foods is that you tend to crash following the energy explosion," Danahy explains. "Most people go for more refined carbs for another energy boost, so they get trapped in a vicious loop and end up eating too many calories, frequently from unnutritious meals."
Danahy notes that this is not the same as how complex carbohydrates influence the body. Complex carbohydrates, she claims, take longer to digest and hence deliver longer-lasting energy. "Complex carbs offer more vitamins, minerals, and fiber than simple carbs, so they're better all around," she explains.
While complex carbohydrates are more nutrient-dense, McIntryre believes that any carbohydrates might be helpful to incorporate in one's diet. She suggests aiming for 45 to 65 percent of calories to come from carbs. "Ideally," Danahy says, "you should strive to eat little amounts of complex carbs every few hours—at each meal and snack—to sustain your energy throughout the day." Remember that carbohydrates are the body's main energy source. As a result, Danahy claims that not eating enough might cause weariness, difficulty concentrating, and even shakiness.
Dietitians Want Everyone To Eat More Carbohydrates
One big reason why both dietitians believe that completely eliminating carbs is a mistake is that many carb-based foods contain other valuable nutrients that you would be losing out on. They claim that the following six forms of carbohydrates are exceptionally nutrient-dense:
1. legumes and beans
Beans and legumes, according to Danahy and McIntyre, are nutrient-dense powerhouses. They are a good source of protein and fiber in addition to carbs. "They're also really versatile," Danahy adds. To her point, there are numerous varieties of beans and legumes, as well as numerous methods to include them in meals. They're also inexpensive and may be stored in your cupboard for months.
2. Oats
Oats are a fantastic food to prioritize if you want to consume more foods that help both digestive and heart health. "Oats are a carbohydrate that contains beta-glucan, a soluble fiber that may help lower cholesterol, maintain blood glucose levels, and support immunological function," McIntyre explains. Oats, like beans, contain fiber, which aids the digestive system.
3. Barley
"Barley is filled with soluble fiber, which helps balance blood sugar and lowers cholesterol," Danahy explains of one of her favorite carb choices. She says that because barley is low-glycemic, it digests slowly and does not boost blood sugar levels. Are you unsure how to eat it? It's delicious as a side dish or in soups and stews.
4. starchy vegetables
Sweet potatoes, corn, beets, peas, squash...
According to both nutritionists, starchy vegetables like these are high in key nutrients other than carbohydrates, such as fiber and antioxidants. Need more reasons to include them in your diet? Consider the following: Sweet potatoes are a staple in Okinawa, Japan, a "Blue Zone" where people commonly live to be over 100 years old in good health.
5. Fruit
Cutting carbs out of your diet would mean foregoing the numerous advantages found in fruits. Fruit, according to McIntyre, is high in fiber and antioxidants, which are especially beneficial to brain and heart health. "Fruit vitamins are also important for digestion and immunological function," she adds.
6. Dairy
"Dairy foods, such as yogurt and milk, are a key source of protein, calcium, and vitamin D, which support bone density, growth, development, and overall health," McIntyre explains. She goes on to say that lactose—a naturally occurring carbohydrate found in milk and yogurt—is combined with protein and fluids, making it an ideal post-workout drink because it replenishes energy stores while providing amino acids for muscle repair and recovery, as well as liquid and electrolytes for hydration.
Danahy also recommends dairy foods and beverages, particularly kefir, which is high in probiotics that promote intestinal health. "Kefir also has protein as well as carbohydrates, so it's perfectly balanced," she says.
Carbohydrates are a vital ingredient on which the body relies for energy. Carbohydrate-rich foods are not only important for overall health, but they are also delicious! Why give up meals like blackberry porridge, white bean chili, and roasted garlic potatoes if you don't have to? Simply put, carbs make life better—and healthier.
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