Before we get rolling, and in case you're new to this blog, I have had a lot of ups and downs in my food journey. I went on my first diet before high school and have tried SO MANY eating plans- low fat, low carb, Weight Watchers, South Beach...you name it. Coming from someone who worked for years in the fitness industry, you'd think I would have gotten my act together a little sooner. The truth is that there is a lot of confusion (and conflicting information) out there.
A mainly "plant forward" diet has worked well for me over the past three years, but I did (and sometimes still) struggle with the idea of all the carbs. Carbohydrates, or "carbs" for short, have been largely vilified. And there remain many so-called experts who give blanket advice about "cutting your carbs", many of whom do not appear to be the poster children for health & wellness. Let's be honest, we can find information on the internet to support pretty much anything we want to believe. Keep in mind, doctors used to promote cigarettes....
So what is a carbohydrate anyway? Brace yourself for some basic nutrition lingo...A carbohydrate is one of three macronutrients or "macros" for short (protein and fat being the others). Each of these macros serves important functions in our bodies, so it stands to reason that we should not put extreme restrictions on any one group (it would also hurt their feelings!). Carbohydrates and protein each contain 4 calories per gram while fat contains 9 calories per gram. High fat foods such as oil, cheese, meat, nuts, etc. are typically much more calorie dense...so eat less of these if you're working toward a healthier body weight. You can read more about calorie density in an earlier post https://dontcallmevegan.blogspot.com/2020/02/calorie-density-eat-more-plants-for.html
In the past, I had 100 percent been on the "can't eat that- too many carbs" train. Bowl of berries anyone? "uh no thanks...but do you have any pork rinds? a block of cheese? a bone-in ribeye perhaps?" In my head, the carbs from fruit or a piece of sprouted bread terrified me, but the fat and calories from the meat and dairy seemed perfectly acceptable and supportive of a long-term weight loss plan. Weird, huh?
I'll attempt to cut through a little confusion...and make the case for a little less carb avoidance.
1) Stop stereotyping carbohydrates. Do not lump straight up sugar and processed foods (cookies, chips, etc.) together with strawberries, greens, quinoa and sweet potatoes. That's simply not fair. Eating an apple is not the same as eating a bag of gummie bears or a handful of Oreos. When suggesting you eat more carbs, no one should be promoting daily consumption of highly processed, high sugar foods. As a recovering carbo-phobe, I admit I now get slightly annoyed when someone says, "I've really got to cut my carbs"- as if raspberries and green beans are at the root of anyone's weight or chronic health problems.
2) Complex carbohydrates, specifically fruits, veggies, legumes and grains have something you won't find in meat, cheese and eggs- FIBER! We've talked previously about society's fixation on protein...and likely protein deficiency is not a concern for the vast majority of us. Lack of fiber, on the other hand, can contribute to weight gain (fiber helps you feel full), can increase risk of diabetes and heart disease, and can cause the always-fun-to-talk-about constipation. THESE are things you want to be concerned about, and it is estimated that up to 95% of Americans do not get enough fiber in their diets- yikes!
3) Please stop saying "good" vs. "bad" carbs or suggesting that YOU (as a human) are good or bad based on what you eat on a particular day. Be honest, how many times have you said (or have heard someone say), "I was SO bad today, I ate a pint of ice cream, an entire charcuterie tray....whatever."? When thinking of carbohydrates, simply think in terms of ones that are more friendly to a healthy diet - fruits, vegetables, beans, lentils, and high fiber grains. There is certainly an endless supply of chips, cookies and candy that are also full of carbohydrates (and likely sugar and added fat) which are not conducive to maintaining a healthy weight or warding off chronic diseases. That being said, you're probably going to eat some of those things from time to time. Don't sweat it, and don't allow an occasional "treat" to knock you completely off the wagon.
4) Take a look at the Blue Zones. Trying to determine how to eat well for the long term is not easy - we know there are a million short term solutions! There are boat loads of conflicting information on what we should eat for optimal health, and it's not a 'one size fits all' situation. As I fumbled my way through my own food issues and what made the most sense, I stumbled across information on the Blue Zones. These are areas of the world where people live the longest without chronic diseases. It stood to reason that these folks might be on to something. There are several facets beyond dietary habits that keep them healthy, but eating diets rich in fruits, veggies, beans, etc. is a big component. You can read more here https://www.bluezones.com/
I'm hesitant to go here, but the question always comes up- how much of my daily food intake should come from carbohydrates? You can find folks suggesting anywhere from nearly zero to upwards of 70 percent. Unless you are embarking on a low complex carbohydrate diet (which I'm not advocating), many guidelines suggest around 50-70% of your daily calories should come from complex carbohydrates- fruits, veggies, beans, high fiber grains, etc. Please note that many of your complex carbohydrates (especially beans and lentils) contain protein, too. You can add nuts, seeds, tofu, or meat substitutes to get additional protein and some fats... or lean meat, if that's your preference. Remember- judgment free zone here.
I'll leave you with unique recipe from my cooking course, if you're feeling adventurous https://rouxbe.com/recipes/4801-coconut-braised-chickpeas-w-spinach-sun-dried-tomatoes
Thanks for reading!
Michelle
