Are Carbs SPOOKING you?
Happy Monday and welcome back to the Coaching Corner. We are well into SPOOKY season, so let’s address what seems to be the scariest topic with regard to nutrition for many people today: carbs.
Should you be running away in fear? Are they causing you to gain weight? Can we finally admit that we, just like Oprah, love bread?!
Let’s chat!
Let’s bust some myths, shall we?
MYTH
Carbs make you gain weight.
FACT
The fact that the food you’re consuming is a carb is not what is making you gain weight. Not all carbs are created equal! COMPLEX carbs contain vitamins, minerals, and fiber. Take a look at the info below.
SIMPLE carbs are easy to digest, but your body burns through them quickly. When you eat simple carbs, it takes you longer to feel full, so you’re more likely to overeat, which may then result in weight gain.
What’s a SIMPLE carb vs a COMPLEX carb?
COMPLEX carbs are fiber and starch. Think: fruits, veggies, whole grains, oats, beans, and rice. They are ideal for weight control and fending off type 2 diabetes.
SIMPLE carbs are sugars! Examples: soda, baked goods, fruit juices, and many breakfast cereals.
So, what should you do?
Look for COMPLEX carbs with more fiber and less sugar like veggies, fruits, and whole grains.
Did you know?
Milk is a carb! Lactose is a sugar as well.
Bonus Tip: FIBER
In the U.S., fiber intake overall is woefully inadequate. Women should be consuming 25g daily and men should consume 38g per day.
Fiber has incredible benefits:
It makes you feel full which helps decrease your caloric intake if you’re trying to lose weight.
It reduces your risk of cardiovascular disease by controlling cholesterol.
Fiber promotes bowel regularity and intestinal health.
It controls spikes in blood sugar, protecting against diabetes.
It improves nutrient absorption by slowing food in the intestines.
Fiber also reduces your risk of colon cancer.
Try these carbs to increase your fiber intake!
Navy beans, split peas, lentils, avocados, pears, apples (with the skin on), raspberries, wheat bran flakes, and quinoa.
The bottom line?
No need to run from carbs! They are an important part of your diet. Just choose based on what your body needs in the moment. Going to the gym? A simple carb would work well to give you access to energy quickly. Having lunch and want to avoid the afternoon energy crash at the office? Make sure to incorporate plenty of fiber into your meal.
Hi, I'm Cassandra! I'm a Certified Personal Trainer, Nutritionist, and Pre/Postnatal Fitness Specialist based in New York City where I've also been performing in theatre and film since 2015. I began studying with the National Academy of Sports Medicine so that I could help battle the harmful effects of diet culture and body shaming I was seeing online by spreading evidence-based information that will help you lead a more balanced, healthy, and mobile life!