Nutrition is a science, NOT simply an opinion!
Did you know?
Nutrition Science (YES! Nutrition is a Science, not an Opinion!) shows that for adults, the minimum amount of carbohydrate needed for brain functioning is 130 g/day! If you don’t consume enough carbohydrate, your body is forced to produce glucose from inside your body, which is not ideal.
Nutrition guidelines suggest between 45-65% of total calories/day comes from carbohydrate (202-292 g/day for for someone consuming 1800 calories.)
In addition – most adults need 25-35 g of fiber per day. Carbs are a really important source of fiber!!
A good strategy is to aim for 2-3 carb servings per meal and 1-2 carbs per snack.
Carbohydrate Myths & Truths
In January, I already busted one myth that involves carbohydrates, which is:
MYTH: Sugar Feeds Cancer.
TRUTH: Sugar “feeds” every cell of our body. We don’t get to pick and choose which cells get what fuel. Glucose is necessary for good health, and brain function.
Want more info? (Read my previous article, in case you missed it!)
But here are 3 other common myths about carbs!
MYTH: Fruit is high in sugar.
TRUTH: The sugar found in fruits are natural and comes packaged with other important nutrients that our body needs including:
- phytonutrients
- fiber
- vitamins
MYTH: Low carb diets are healthy.
TRUTH: Low/no carbohydrate diets eliminate many food groups and essential nutrients. The brain needs 130 g of carbohydrates a day alone to function properly. If we don’t provide glucose to the brain, our body is forced to make it.
MYTH: Carbs cause weight gain.
TRUTH: There is no evidence that low carb diets are any more effective at promoting intentional weight loss over other calorie restricted diets. In addition, weight loss does not mean a nourished body. Nutrition goals are focused on providing adequate nutrients for our body and brain, regardless of weight.
Important Things to Know About Carbohydrates:
As I have shared before, carbohydrates come in several different forms, and they are all important sources of nutrition for your body.
There are two basic forms of carbs: Added sugar and complex carbs.
Added sugars are simple sugars that we add to our foods like table sugar, honey or syrup. Most added sugars are consumed via processed foods and sugar-sweetened beverages.
Complex carbohydrates are the carbss that are found in whole, unprocessed foods such as fruits, milk, vegetables and grains.
Variety is the key to a good nutrition strategy, so make sure you incorporate all types of carbs into your day.
- Natural Sugars: Natural sugars are broken down by the body into glucose, which then circulates in the blood to be used as energy.
- Whole Grains: Contains all parts of the grain that naturally occur (bran, endosperm, and germ). They are important sources of fiber, vitamins and minerals.
- Starchy Vegetables: Good source of energy and main source of a range of nutrients in our diet. Contains fiber, calcium, iron, and B vitamins.
Sources of Natural sugars include: fruit, milk and yogurt.
Sources of Whole Grains include: brown rice, 100% whole wheat, quinoa, oats, popcorn, barley, etc.
Sources of Starchy Vegetables include: Beans & legumes, potatoes, corn & peas.
Want to know more about carbs and how they work in the body? Check out my webinar here: Carbs: Yes, No or Maybe?
Your Action Plan
- Do an audit on what you typically eat.
Write down the foods you eat for 3-5 days and notice which category of carbohydrates you are consuming the most of. - Choose one meal to focus on.
Which meal do you think would be the easiest to adjust and incorporate more nutritious carbohydrates into? - Notice.
When you start making changes, pay attention to how the food tastes, how full you feel, your energy level and digestive function.
Do you have questions? Feel free to send me an email and I’ll incorporate them into my next article!
-Julie
