Look at how cheeky I am this Friday. The name, the GIF – I’m really killing this post so far 🙂
But for real, let’s talk about every dieters worst enemy: carbs. Well, which is worse for dieters carbs or calories? Anyway….
Google basically anything about nutrition and you’re bound to have so much conflicting information coming your way, you’ll leave your computer questioning everything you know about life. Matters take a turn for the worst when carbs are included on said Google search.
I mean, the Ketogenic diet thing?! SMH forever at this. Unless you are a child with severe epilepsy or your doctor has recommended this diet to you, for the love of puppies do not try this. This craziness covers trends from Atkins to low-carb to the outright Ketogenic diet.
As much as I’m tempted to dig into this low-carb trend with you more, in this story it’s more like the guy you dated in high school for 2 weeks. Irrelevant.
So many of my patients come to me saying, “I rarely eat carbs,” “I know all carbs are bad,” “I’m so bad that I eat carbs.” You get the drift. My message to them is the same: Carbohydrates are not bad for you, in fact, they are the fuel your muscles use to keep you moving. They are your brain’s favorite food. It is the types of carbohydrates, the quantity, and the timing that matters.
I teach carb counting to almost all of my patients. Even if you aren’t pre-diabetic or have diabetes, carb counting will ensure you’re providing your body with the right amount of carbs, at the right time.
Consistency is key. When your body knows it will be receiving approximately the same amount of carbs at regular intervals throughout the day, it is better able to regulate blood sugars.
This will leave you feeling more satisfied and energized. Many patients, who were experiencing a plateau in their weight loss, begin losing weight again once they begin balancing their carbohydrate intake.
Now all this is fine and dandy, but how do you apply it? Good question.
First you need to decide how many calories per day you plan to eat. Let’s say you want to eat 1,800 calories per day. The average person should plan to “spend” 50-55% of the calories on carbohydrates.
Multiple 1800 by .5 or .55, depending on how much of your calorie budget you wish to spend on carbohydrates.
1800 x .5 = 900
Now divide your 900 calories by 4, since there are 4 calories per gram of carbohydrates.
900/4 = 225 gram of carbohydrates (or 15 choices, where 1 choice = 15 grams of carbs)
Now, you get to decide how you want to spend your 225 grams of carbohydrates.
This is where those simple and complex carbohydrates come in.
Aside from deep reflections about life, what makes a complex carbohydrate so complex?
First, they are comprised of longer chains of polysaccharides, 3 or more. The longer chain takes more time for the body to break down. Think whole grain bread/rice/pasta/quinoa, potatoes with the skin on, peas, corn, beans and lentils.
Simple carbohydrates are made of a one to two glucose molecules. Because of this, it take little time for the body to break down and absorb the glucose which causes a spike in blood sugar. Think white bread, white rice, baked goods, soda and candy.
Fruit hangs out in both camps. While technically a simple carbohydrate, fruits are often included with complex carbohydrates as they are healthy source of fiber and other nutrients.
Ok, so now that you know how to calculate your carbohydrate needs and what the best sources of carbohydrates are! Spend you carb budget on what you’d like, aiming to eat the same amount of carbohydrates at meals and snacks spaced within 3 to 6 of each other. Just like with money, wise spending equates to better financial health. Wise spending of your carbohydrates, focusing on complex carbs, will equate to better physical health.
Now go enjoy the long weekend, free of carb guilt!
And, if you hadn’t figured it out yet… Butter is not a carb 🙂
Cheers,
Danielle
Plates on Park Street 