Eat The Carbs! Healthy Carbohydrates to Add to Your Diet
Not all Carbs are Created Equal
Carbohydrates, or carbs, often get a bad rap. What a lot of people might not know is that carbohydrates are an essential part of a balanced diet. Carbohydrates are one of the main sources of energy for your body. When your body digests carbohydrates, it turns into glucose which is stored in the body to fuel all of your activities. The more active you are, the more carbs you need. The key is choosing healthy carbs to fuel your workouts!
There are two types of carbohydrates: simple and complex. Simple carbohydrates are quickly digested, providing your body with immediate bursts of glucose, or energy, in your bloodstream (soda, white bread, candy, white pasta, cookies, etc.). Complex carbohydrates are digested slower (keeping you fuller for longer) and have a slower release of glucose into your bloodstream (whole wheat bread, brown rice, sweet potatoes, broccoli, blueberries, whole wheat pasta, bananas, etc.). “Simple carbs aren’t always bad for you,” says CMC Registered Dietitian & Clinical Nutrition Manager, Courtney Fuller, RD, “but oftentimes they contain added sugars which will spike your blood sugar. Aim for 50% of your daily carbohydrate intake from complex carbs (whole grains).”
According to the Dietary Guidelines for Americans, carbohydrates should make up 45-65% of your daily calories. An individual consuming 2,000 calories per day would need between 225 and 325 grams of carbohydrates. Courtney Fuller RD, explains, “Think of carbohydrates like gasoline for your car, without enough carbs you will not have the energy/fuel to get you through your day.”
Tips for Choosing the Healthier Carb
The easiest way to choose the healthier carbohydrate is to stick to whole foods. Courtney Fuller, RD, explains, “whole-food carbohydrates are good sources of fiber, which is an essential part of a healthy diet and will keep you full longer. Instead of avoiding all carbs, choose the natural ones (complex carbs) and limit the simple carbs.”
CMC Nutrition recommends trying these sources of healthy carbs:
- Fruits and vegetables
No fruit or vegetable is off-limits! Green vegetables, sweet potatoes, carrots, asparagus, spaghetti squash and bananas are great options.
- Starches and Legumes
Think black beans, chickpeas, lentils, lima beans and split peas.
- Whole grains
Whole-grain breads and pastas, brown or wild rice, farro, oats and quinoa
- Low-fat dairy products
The best options are skim or 1% milk and yogurt. Choose cheese made with part skim milk. Try frozen yogurt in place of full fat ice cream.
Want to See a CMC Dietician?
Here at Conway Medical Center, we’re committed to helping our patients maintain optimal health through preventative care and nutrition education. CMC offers Outpatient Nutrition Services for patients struggling with their health. If you have been prescribed a special diet by your physician or if you want to learn more about healthy eating, CMC has the tools to help you build healthier eating habits and make better choices for your nutrition.
Our registered dieticians are here to help you. They will guide you with individualized medical nutrition therapy tailored to your age and your specific nutritional needs. A physician’s order is required to schedule an appointment with CMC Outpatient Nutrition Counseling Services. If you do not have a primary care provider, you can call 843-347-8000 today.
