Get over your fear of carbs

As a nutritionist, I see more people cutting out carbohydrates (aka ‘carbs’) in hopes of shedding a few pounds and eating healthier. But will you be any healthier without them? Will you lose weight? I’ve devoted an entire chapter in my book Finally Full, Finally Slim to this often-misunderstood nutrient.

Here are 5 pointers to help you clear through the clutter.

1. Carbohydrates are found in just about every food group —fruits, vegetables, grains, dairy, and protein-containing legumes and nuts. The 2020-2025 Dietary Guidelines advise that 45-65 percent of our calories come from healthy carbs.

2. Limit the unhealthy carbs or what I like to call “carbage:” white bread, white pasta, cakes, cookies and other refined grains. They contain few nutrients and unnecessary calories. Big bagels and oversized bowls of pasta fit into this category. So does foods high in added sugar including soda and candy.

3. Enjoy fiber-rich “slow carbs”–fruits, vegetables, and whole grains. They are high in fiber, take longer to digest and cause a slower rise in blood sugar. They are also good for our health and are associated with a reduced risk of various chronic diseases including colon cancer and heart disease. I was invited to contribute this piece for Today.com several years ago to set the record straight on carbs: “What are ‘slow carbs’? How they can help you lose weight and be healthier”.

4. Carbs are often related to weight gain because we eat TOO MUCH of the WRONG KIND of carbs! Remember to portion control your carbs, even the whole grains!

5. Apply visual wisdom to create a healthy plate:

• generous portions of vegetables and fruits should comprise half the plate
• a quarter healthy protein such as fish, chicken, or legumes
• and the last quarter healthy starch such as sweet potato, brown rice, farro, or quinoa.

Have a healthy week!

Warmly,

  Would you like help cultivating healthier habits? managing inflammation? eating mindfully?… or tips for losing a few pounds? If you’d like a nutrition tune up or any help with  meal planning, weight loss, food shopping tips, or mindful eating, I’m happy to help. I currently offer VIRTUAL NUTRITION COACHING & COUNSELING SESSIONS. 

 I am now offering group coaching classes for weight loss. Reach out if you have a group who would like help or if you would like to get on a waitlist to join my next group.

 I can be reached HERE to discuss your unique needs and set up a free 15-minute discovery call.⠀

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