Not all carbs are bad. Learn how to find the good ones
“Carbohydrates” - not usually a word associated with a healthy diet. Yet there is a long list of “healthy” carbs your body needs and is good for you. Carbohydrates earned a bad rep because of the simple carbs - found in table sugar, candies and soda - that give you that quick rush of energy without satisfying your appetite. But complex carbohydrates, often referred to as “starchy” carbs, are good for your health and can be found in legumes, starchy vegetables and whole-grain foods.
So when it comes to carbohydrates follow these recommendations:
1.Eat the most of these: whole, unprocessed, non-starchy vegetables. Non-starchy vegetables like lettuce, cucumbers, broccoli, tomatoes and green beans have a lot of fiber and very little carbohydrate, which results in a smaller impact on your blood sugar. Remember, these should make up half your plate according to the Plate Method!
2. Eat some of these: whole, minimally processed carbohydrate foods. These are your starchy carbohydrates, and include fruits like apples, blueberries, strawberries and cantaloupe; whole intact grains like brown rice, whole wheat bread, whole grain pasta and oatmeal; starchy vegetables like corn, green peas, sweet potatoes, pumpkin and plantains; and beans and lentils like black beans, kidney beans, chickpeas and green lentils. If you’re using the Plate Method, foods in this category should make up about a quarter of your plate.
3. Try to eat less of these: refined, highly processed carbohydrate foods and those with added sugar. These include sugary drinks like soda, sweet tea and juice, refined grains like white bread, white rice and sugary cereal, and sweets and snack foods like cake, cookies, candy and chips.
Useful tip
We often eat bad carbs during snack time or as a treat. Next time you feel peckish, grab a banana, low sugar oat bar, orange, grapefruit or apple, or make a blueberries smoothie, as those are some of the most healthy carbs out there.
Source: The American Heart Association, Americak Diabetes Association
Nothing in this article should be considered medical advice. Ask your doctor if you have any questions. In a case of medical emergency call 911.