2 minute read
The Case for Carbohydrates
BY CHARLYN FARGO
A new study finds that we really do need carbohydrates. For years, carbs have taken a bad rap as the popularity of Atkins and keto diets soared. The truth is carbs aren’t bad: Complex carbs -- carbs with fiber -- are very much needed in a healthy diet pattern.
The study, published in the Journal of the Academy of Nutrition and Dietetics, looked at data on food and nutrient intake and markers of metabolic syndrome from respondents in the National Health and Nutrition Examination Survey (NHANES) 1999-2018. It includ- ed 19,078 respondents who were over 20 years old, had reliable and complete data on food and nutrient intake and markers of metabolic syndrome, and were not pregnant or breastfeeding.
Researchers, led by Dakota Dustin, a doctoral Student in the Department of Human Sciences at Ohio State University, found that carbohydrate intakes below recommendations (less than 45% of calories), with a high intake of fat, were associated with higher prevalence of metabolic syndrome.
Metabolic syndrome is characterized as having three of the following conditions: elevated waist?circumference, elevated triglycerides, reduced HDL (considered good cholesterol), elevated blood pressure or elevated plasma glucose.
Over one-third of adults in the U.S. have metabolic syndrome, and dietary carbohydrate intake may modify the likelihood of developing this condition. Researchers felt there is a lack of con- sistent evidence demonstrating the relationship between carbohydrate intake that falls below recommendations and metabolic syndrome.
Their findings showed those who had a carbohydrate intake below recommendations had 1.067 times greater odds of having metabolic syndrome compared to those who met carbohydrate recommendations. High intake of fat of any class was associated with higher odds of metabolic syndrome in those who had a carbohydrate intake below recommendations.
A healthy diet should consist of 45% to 55% carbohydrates, 20% to 35% fat and the remainder protein. Carbohydrates are present in fruits, vegetables, whole grains, dairy, nuts and seeds. The best-quality carbohydrates are those with fiber, considered complex carbohydrates.
The bottom line? We all need complex carbohydrates -- full of fiber -- in a
After this full day’s hike, we drive to Arches National Park. It’s a fairly long drive and already sunset by the time we arrive. This is the first time we have to set up camp in the dark and there is a strong wind that makes it difficult to keep the tent from blowing away (especially since I can’t find my tent stakes so we improvise, until they are ultimately found under the footprint.)
Dave makes a fire and we prepare dinner from our supplies.
If You Go....
The Moon House Ruin is one of the best archaeology sites on Cedar Mesa (the hike is 3.2-5.6 miles roundtrip). More of the best hikes in Bears Ears at http://www.hikingwalking.com/index. php/destinations/ut/ut_se/blanding https://www.blm.gov/visit/ bears-ears-national-monument
Day hiking in Bears Ears National Monument requires a day hiking pass. Day hiking passes are unlimited. Visit the permits page for more information (https://www.blm.gov/programs/ recreation/permits-and-passes/lotteries-and-permit-systems/utah/ cedarmesa).
Visitor Centers: Kane Gulch BLM Ranger Station, UT-261 36 miles west of Blanding; Monticello Visitor Center, 216 S Main St., 435-587-3401; Blanding Visitor Center, 12 North Grayson Parkway.
© 2023 Travel Features Syndicate, a division of Workstyles, Inc. All rights reserved. Visit goingplacesfarandnear. com healthy dietary pattern. Restricting or eliminating carbohydrates can lead to other health problems.
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