Carbs

This is a touchy and tricky subject. Many believe “carbs are bad!”, but that isn’t the case. Carbs are actually good for us, especially from fruits, vegetables, and legumes. These carbs provide our main source of energy. Yes, highly processed carbs are bad for us, being high in fat and sugar, but non-processed carbs such as oats, legumes, and starchy vegetables, like potatoes, do provide healthy benefits. Our body can effectively and easily, utilize the energy from starch, breaking down carbs into simple sugars to sustain energy levels; requiring fewer calories to consume. Research has shown that a diet based on starch foods (unprocessed/minimally processed), combined with fruits and other vegetables, leads to optimal health.

Across the globe, there are areas referred to as “Blue Zones”. These zones have populations that live very simply and eat foods provided by their region, seasonally. They are known and researched due to their life longevity and health disparities. All zones have different diets, however the similarities are relevant. All regions consume Whole Foods, meaning, fruits, grains, starches, and vegetables, available seasonally. Animal products consumption ranges from 2-3 times per week, mainly meat and dairy. Dairy product is from sheep or goat and meat is typically fish, lamb, and cow; all wild and natural. Another similarity is the lack of processed food and drink, mainly consuming coffee, tea, and water.

Restricting carbs from a diet would result in fatigue, muscle strain, increase in fat and sugar, as well as nutrient deficiencies, if not done properly. Always speak with your physician when determining a low-carb diet.

There are 3 categories of carbohydrates:

Sugars: simple carbs, these are added to foods, processed foods, candy, dessert, soda, etc. They are also found naturally in fruits, vegetables, and milk.

Starches: complex carbs, our body breaks starches down into sugars to be used for energy throughout the body. These foods also provide a type of fiber, resistant starch, that has intestinal benefits, in addition to being great sources of vitamins and minerals. Examples would include:

Bread

Cereals

Pasta

Potatoes

Peas

Corn

Fiber: Complex carb. See Fiber section

Other Foods include:

Rice

Crackers

Banana

Mango

Melon

Yogurt

Legumes

Try to avoid processed, high sugar foods. These foods will increase weight and blood sugar.

Check the Nutritional Facts- specifically the added sugar portion. Natural juices will have sugar, natural simple sugar, however anything added is more for flavor, not health benefit.