How do you feel about the word “carb”?
Oooooo…carb. It’s a four-letter word, right? (Well, obviously…but you know what I mean.)
What if I told you that you might be making a big mistake if you’re avoiding carbs…a mistake that’s costing you the sublime pleasure of pancakes for breakfast or a slice of NYC pizza or bread pudding for dessert or (gasp!) macaroni and cheese?
(Oh yeah, and some really important nutrients.)
Here are some of the biggest “carb mistakes” even healthy eaters make…and what you can do to avoid them.
Overlooking the evidence.
Most nutritionists and doctors agree that eating a variety of whole foods is the best way to get the nutrients we need. Is it coincidence that the majority of whole foods – like vegetables, fruit, whole grains, legumes, nuts, and seeds – are carbohydrates? Or is it possible that nature knows better what’s good for us than we do? Just a thought.
Most nutritionists and doctors agree that eating a variety of whole foods is the best way to get the nutrients we need. Is it coincidence that the majority of whole foods – like vegetables, fruit, whole grains, legumes, nuts, and seeds – are carbohydrates? Or is it possible that nature knows better what’s good for us than we do? Just a thought.
Nature vs. fad diets aside, glucose – a simple sugar produced when we digest carbohydrates – is our body’s most important source of fuel. Glucose (sugar, in fact) only exists in plant foods (with the exception of lactose, a simple sugar found in milk).
Then there’s fiber, a complex carbohydrate found only in plant foods (i.e., carbs). Low fiber diets are associated with all kinds of unpleasant things, like constipation, hemorrhoids, diabetes, and obesity. Low carb diets also tend to be high – often too high – in protein. I won’t get into the dangers of eating too much protein here – that was a topic for a whole other blog post.
What to do instead: Focus more on eating a variety of foods and less on eating (or not eating) entire groups of foods.
Going to extremes.
Here’s the thing: All carbs are not created equal. The ones you probably think of as “bad” – like bread, pasta, pizza, pancakes – are indeed less nutritionally helpful than whole grains, nuts, legumes, and veggies, primarily because they’re made from refined grains. (Translation: They’re stripped of things like vitamins, minerals, and fiber, making them likely to spike our blood sugar, causing wicked cravings later.) And there is some concern that excess carbohydrates in the diet create inflammation in the body, leading to illness or disease.
Moderation is key when it comes to carbs, especially starchy carbs like potatoes, legumes, and grains. My rule of thumb is about 1/2 cup or less per serving, no more than a couple times a day. (Your body might need more or less than me, so remember to experiment!)
But have some pancakes on occasion, for god’s sake! Just do it consciously, preparing yourself for the inevitable blood sugar spike and subsequent cravings for more carbs. Hint: Have a side of scrambled eggs or some veggies with your “carb cakes.” The protein and fat in the eggs and the fiber in the veggies will even out your blood sugar a little.
What to do instead: Don’t feel like you have cut out every single “carb” from your diet! Knowing which ones to eat and how much to eat are the keys.
Not considering “upgrades.”
You may have gathered that I like pancakes. Instead of making them from flour devoid of nutrition, I buy a super yummy pancake mix made from powerhouse (and gluten-free) grains like millet and buckwheat. Flour of any kind is most definitely not a whole grain, but Purely Elizabeth’s Perfect Pancake Mix is better than pancakes made from white flour, which might as well be a direct sugar injection to the blood stream.
Another “upgrade” example: If you’re a macaroni & cheese fiend, try making it with a whole grain like brown rice or millet. Not quite the same thing, but still yummy. Or how about mac & cheese style cauliflower? Sounds kind of awful, but it’s a favorite of at least a couple of my starchy carb-obsessed clients.
What to do instead: Find one or two ways to “upgrade” your carbs to more nutritious options, rather than cutting them out entirely.
Ignoring activity level.
Are you just starting an exercise program? Or are you training for a marathon? Do you Iive in a “walking city” like New York or London? Or do you drive your car everywhere? Are you a generally active person or a natural couch potato? Your activity level is key to determining the right carb balance for your body…and, if you’re like most people, it will change over time.
My diet is a little carb heavy at the moment. I have a demanding workout schedule and I need the quick energy most days. (FYI: Your body gets energy from three sources, in this order: carbohydrates, fat, protein. You can see why excess protein might be a problem, particularly since its building blocks – amino acids – are converted to fatty acids if they’re not burned…which equals extra pounds.) During weeks/months when I’m not as active, I scale back the carb consumption to avoid gaining weight. Simple.
What to do instead: Adjust carbohydrate intake based on your activity level. Start with about 50% of your daily calories coming from carbs. (Remember: That includes fruits and veggies!) Raise or lower from there.
Losing touch with your body.
Just because someone tells you that a low-carb diet (or a low anything diet, for that matter) is the answer to all of your problems, what if your body is telling you something different? One of my favorite quotes pretty much sums this up:
“Believe nothing, no matter where you read it, or who said it, no matter if I have said it, unless it agrees with your own reason and your own common sense.” – Buddha
If I were Buddha (!), I would add “unless it agrees with your body’s wisdom.” The real question is, are you listening to it?
What to do instead: Tune into your cravings, your energy level, your hunger level, and your mood as clues from your body about what it really needs. You, like everyone else, have 100% unique nutrition needs.
Share your carb questions in the comments below. I KNOW you have something to say about this topic. 😉
xo,
