For a long time now, carbohydrates have been labeled the “bad” nutrient. For decades many people attempted to completely ban carbs from their diet in hopes to lose weight. Unfortunately those who succeeded in banishing the nutrient found their success short-lived. The health industry has done a lot of research and finally found the middle ground in concern to carbohydrates. Here is what we know and how to use it to your advantage:
ºNot all carbs are created equal…different carbohydrates rank differently on the glycemic index scale. This means that depending on the carb you consume your blood sugar level will be affected differently. We know that foods with a high glycemic index spike our blood sugar leaving us hungry sooner and more likely to crave foods high in sugar. White rice has a glycemic index in the 80’s depending on the type, brown rice is in the 50’s and cherries are in the 20’s. The best type of carbohydrate for our body is fruits and vegetables although whole grains are important and should be consumed in moderation. Carbs ranking higher on the glycemic index have been shown to cause an increase in acne for teens and adults who struggle with this issue.
ºOur body is very efficient in using carbs…Our body has a great three-step process when it comes to utilizing carbs. First, it is used as immediate energy if needed. If we don’t need the energy immediately our body will attempt to store it in the muscles and liver for use later. If these stores are already full any excess carbs are stored as fat. If you are trying to lose body fat the goal is to consume enough carbs for energy but not so much that excess is converted to fat.
ºCarbs are VERY important to consume…Carbohydrates are such an important nutrient that they are the only one where the digestion process begins in the mouth instead of our gut. We have enzymes in our saliva that begin the process of breaking down carbohydrates right in our mouth. Carbs are often nicknamed “brain food” because of their importance in blood sugar regulation and cognitive function. This explains the foggy-brain, light headed, “out of it” feeling many people experience when attempting to cut carbs completely.
ºConsuming carbohydrates at different times of the day will effect our bodies differently…Because we know carbohydrates that rank higher on the glycemic index elevate our blood sugar levels and any elevation results in a deceleration (hunger) it makes sense to keep heavy, high glycemic index-carbs out of our first meal of the day. Our first meal of the day is breaking the fast we were in all night so we want something that will wake up our metabolism but not spike our blood sugar so high that it kicks off a yo-yo effect all day leaving us eating more, high sugar food. Because we know whole grain carbohydrates (brown rice, whole wheat, spelt) take our bodies longer to digest it makes sense that we shouldn’t eat these later in the day. If we do, by the time our body has digested it we are fast asleep or nearing it and the carb is more likely to be stored as fat. Recent research has also shown carbohydrate consumption in the evening can inhibit the hormones that replenish our bodies over night. This can cause us to wake up void of the well rested look and feeling.
We can use this information to our advantage if we are trying to lose excess body fat:
Eat carbs,
not too much,
at the right time of day.
While I always advocate intuitive eating, many of us have attempted too many diets which caused our food intuition to be way off key. Until our intuition is back on track and we naturally crave what our body needs we need to follow a balanced meal plan. Here is an example of a healthy, balanced day, consuming carbohydrates in the ways and times that benefit our body the greatest!
Within 1 hour of waking: small piece of fruit OR unsweetened yogurt OR Green Drink OR a few almonds.
1-2 hours later, breakfast: Omelet OR protein shake
2-3 hours later, lunch: Half sandwich on whole grain (or gluten free) bread, side salad or raw veggies with hummus OR salad with a few whole grain crackers on the side.
2-3 hours later: fruit and nuts OR greek yogurt with berries and almonds OR brown rice cake with peanut/almond butter.
2-3 hours later, dinner: grilled chicken/fish, sautéed spinach and carrots, side salad.
This is just an example, take the above facts regarding carbs and work them into your diet as efficiently as possible. Adjusting on days you are doing more or less exercise.
Below are some of my favorite, lighter carb meals and snacks:
Omelets:
Spinach and mozzarella topped with avocado
Peppers topped with salsa
Mushroom, spinach, cheddar
Unsweetened greek yogurt with berries and sliced almonds
Deli roll-ups: ½ a piece of cheese wrapped in turkey/chicken cold cut dipped in mustard
Stir fry
Veggies and hummus
Banana and peanut butter
Apple and almond butter
Salad, salad, salad
Mixed greens, cranberries, walnuts, feta, topped with tuna
Arugula, sun dried tomatoes, pine nuts, avocado, garbanzo beans
Strawberries, spinach, feta, almonds
Reverse pasta (Load up on veggies, marinara sauce, lean meat and top with a bit of brown rice pasta)
Home made sorbet (blend frozen fruit, top with shredded coconut)
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