Carbohydrates

Word on the street is that carbs are bad for you and make you gain weight. That you body stores it as fat and you're destined to be the same weight forever. In the 90's, everyone worried that fat would make them, well...fat. Now that thinking has been moved on to carbs. But let's learn about these carbs and why they are actually important.

Energy

Carbohydrates are the source of energy for our body and brain. We need it for our body and mind to perform daily functions.

Source of Fiber

You can't find fiber anywhere else in food except for in carbohydrates. There are two different types of fiber and they are equally important. You have insoluble fiber: This keeps you regular and full because your body can't break it down and absorb it. You find this in whole-grains, vegetables, fruits and legumes. And then you have soluble fiber. You can find this in oatmeal, nuts, beans, fruits, blueberries etc. Soluble fiber is helpful in bringing down your cholesterol levels.

Healthy carbs

You can find the healthiest forms of carbohydrates in, well....healthy foods. Click here for a refresher on what healthy food means.

• All vegetables: The more raw the more healthier. Also, keep in mind that preparation is just as important as what you eat. Grilled is better than fried.

• Fruit: Fresh, or frozen it's all the same. Keep in mind that if it is canned then it is considered "moderately healthy" most of the time and if they're dried they are usually considered fun foods.  

• Whole grains: These ae great sources of fiber. You can find them in oatmeal, brown rice, quinoa etc.

Fun foods

You'll find unhealthy carbs like sugar, and white flour in fun foods like crackers, candies and chips etc. Remember, you don't eat 100% healthy foods. It's an 80/20 split with healthy and fun foods!. Here are the foods to eat on occasion.

1. Bagels

2. White bread

3. Waffles

4. Samosas

5. Empanadas

6. Chips

7. Pastries

8. Brownies

9. Crepes

10. Donuts

11. Sugary breakfast cereals

12. Pizza

13. Stir-fried noodle dishes

Healthy Swaps

It's good to always have a game plan when preparing your food or ordering from a restaurant. Here are some healthy swaps you can try.

• Change out white flour foods such as breads, pastas for whole grain substitutes.

• Eat whole fruit instead of dried fruit. The water content makes you feel more full.

• Avoid sugary cereals, go for oatmeal with fresh fruit and cinnamon instead.

• Cauliflower or brown rice instead of white rice.

Fiber

Fiber, along with water and protein does wonders in making you feel full on less calories. Fiber expands in your stomach giving you the sensation of feeling fuller. For instance, 1/2 cup of white rice and 1/2 have cup of brown rice both have 100 calories, but you will feel more full with the brown rice because it is high in fiber. it takes longer to digest which tells your brain that you are full, and some fiber doesn't get broken down and absorbed as calories. This helps you keep regular. It also absorbs slowly so you don't find yourself yearning for food a couple of hours later like you would if you ate a donut. That's because it prevents you from having blood sugar spikes, which are usually followed by crashes and hunger.

How much fiber should I get daily?

We recommend 25-30g a day

Foods with fiber

Vegetables

• Artichokes

• Brussels sprouts

• Broccoli

• Cauliflower

• Kale

• Spinach

• Zucchini

Starchy Vegetables

• Beans

• Lentils

• Sweet potato

• Squash

• Corn

• Plantains

• Peas

Whole grain

• Brown rice

• Oatmeal

• Quinoa

• Buckwheat

• Rye

Whole-grain foods

• Whole-grain bread

• Whole-grain tortilla

• Whole-grain pita

• Whole-grain English muffins

• Whole-grain pasta

Nuts & seeds

• Almonds

• Cashews

• Pistachios

• Sunflower seeds

• Chia seeds

• Flaxseeds

• Hemp seeds

Fruit

• Avocados

• Pears

• Mangos

• Raspberries

• Blackberries

• Strawberries

• Blueberries

If you choose your carbohydrates right then you will get your daily servings of fiber. Just remember, fruits, vegetables, whole grains and nuts / seeds will do the trick!