Health
The Truth About Carbs By Jan Arrant
D
o you look longingly at the breadbasket or pass on pasta because you’ve banned carbohydrates from your diet? The truth is most of us are confused when it comes to carbs. Low carb, no carb … and what about bread, the mother of all carbs? “Carbs are not your enemy, but a fourth of your plate or less should be carbohydrates,” says primary care physician, Christine Liu, MD, on the staff at Methodist Richardson Medical Center. “Half of your plate should be fruits and vegetables, and the other fourth should be lean protein.” Many of us do need to eat less starch and sugar if the goal is to lose weight, but a totally carbohydrate-free diet could actually set you up for failure. The key is to make sure you’re eating the right kinds of carbs. Try wholegrain or high-fiber breads, because they digest more slowly and provide a steady supply of energy. They will also leave you feeling full and satisfied much longer. On the other hand, low-fiber, refined carbs like white bread, rolls and white rice break down quickly and will spike your blood sugar levels. “Fiber helps prevent diverticulosis, hemorrhoids, constipation, and possibly colon cancer. The recommendation is 20-30 grams of fiber a day,” says Dr. Liu. Craving carbs? What to do Chances are if you’re craving carbs, you are hungry or tired. When your body is stressed, you produce more of the hormone cortisol. Cortisol gets a nasty reputation for making us fat around the middle, but it is responsible for vital tasks like maintaining blood pressure and cardiovascular function. It also regulates metabolism. When you are stressed, your brain triggers the release of more
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cortisol. Over time, high levels of cortisol hurt more than they help, causing weight gain, high blood pressure, disrupted sleep, reduced energy levels, and your foul mood. So now, you’re crabby and “hangry.” You want bread. No, you need bread. When trying to stave off those carb cravings, you need strategies in your back pocket. The foods listed below should help feed your fix for carbs, while providing your body good nourishment that doesn’t lead to blood sugar imbalances: If you’re craving a salty carb: • Raw carrots and hummus • 1-2 cups homemade popcorn with Himalayan sea salt • Roasted chickpeas If you’re craving a sweet carb: • Frozen or fresh berries with heavy cream • Chocolate protein shake
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