3 minute read
The Truth About Carbs
By Jan Arrant
Do 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
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 c arrots and hummus • 1-2 cup s homemade popcorn with Himalayan sea salt • Roas ted chickpeas If you’re craving a sweet carb: • Frozen or fresh berries with heavy cream • Chocola te protein shake
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• Small banana with natural almond butter • Small square of 80%+ dark chocolate • If you’re craving a starchy carb: • Spaghetti squash noodles or zucchini noodles • Cauliflow er substitutes (pizza crust, mashed, or rice) • Homemade granola with chopped cashews, coconut flakes, sunflower seeds mixed with dark chocolate chips or dried fruit Gluten free: fact or fad?
The gluten-free frenzy is no half-baked fad for sufferers of celiac disease. Celiac disease is a serious autoimmune disorder. When people with the disease eat gluten (a protein found in wheat, rye, and barley), it causes an immune response that attacks the small intestine. It affects 1 in 100 worldwide. The only real treatment is a lifelong strict, gluten-free diet. But a word of caution: don’t self-diagnose. Eating gluten free can backfire if you overly consume gluten-free products that are full of high-glycemic ingredients like brown rice flower, potato starch, or sugar.
So bread lovers, rise to the challenge. Make smart carb choices and you can avoid the battle of the bulge; yeast of all, you can enjoy a slice of life! •
Texas law prohibits hospitals from practicing medicine. The physicians on the Methodist Health System medical staff are independent practitioners who are not employees or agents of Methodist Health System.
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