Carbs
We’ve often been told to avoid carbs to lose weight, but do we need to cut carbs to be healthy?
What are carbs?
Carbs (or carbohydrates) are a macronutrient. They’re a BIG family and so many foods contain carbs. Less healthy foods like lollies contain carbs, and healthy foods like bananas contain carbs. It’s such a big umbrella term so it’s just too simplistic to say that carbs are ‘good’ or ‘bad’.
The good news is, we need carbs in our lives to function at our best. Carbs provide fuel for our brain and muscles to function optimally so it’s essential that we embrace quality carbs to maintain a healthy body and mind.
Do carbs lead to weight gain?
No. It’s not the carbs that matter, it’s our total dietary pattern. Some of the healthiest diets in the world like the Mediterranean Diet are packed with wholegrains and legumes, which contain carbs, and we know this dietary pattern supports us to maintain a healthy weight and reduces the risk of chronic disease.
Which carbs should I eat?
A good rule of thumb is to go for carbs that are minimally processed, that look as close as possible to nature. An easy swap is to go for the wholegrain option when you’re choosing your bread, pasta and rice.
Swap white pasta for wholemeal pasta
Swap white rice for brown rice
Swap white bread for wholegrain or wholemeal bread
By making this simple switch, you’ll benefit from the gut-loving fibre, you’ll feel fuller for longer and manage your blood sugars better.
If you can’t find the wholegrain option at the shops, or they don’t serve wholemeal pasta at your local restaurant, don’t panic. Foods like bread, pasta and rice are important staples and you don’t need to remove them to lose weight or be healthy.
What is a healthy portion?
Our carbs are just one item on a balanced plate, so aim for ¼ of your plate to be wholegrains. If you want to use your hands as a guide, a fist is roughly a good portion for our carbs. Keep in mind that we all have varying needs and men, people who are taller and more active will require larger portions. Don’t forget to load up on veggies and balance your plate with some lean protein and healthy fats.
· 1 Fist = Wholegrains
· 2 Hands = Vegetables
· 1 Palm = Lean Meat
· 1 Hand = Fish
Check out this handy visual guide from Heart Foundation New Zealand.
Can I eat carbs after 4pm?
Definitely. By all means have a healthy breakfast to fuel your body, and try to avoid having a big dinner just before bed. But we need to be eating regular meals that contain carbs in order to give us a sustained energy release across the day. If we cut carbs or have a really light lunch like a salad, chances are we’ll be having sugar cravings come 4pm and that’s when we’re going to be reaching for that chocolate bar or that can of soft drink, which is going to be worse for our health.
Does eating too many carbs cause Type 2 Diabetes?
Type 2 diabetes is a complex condition and nutrition is one of many risk factors. Research has found that switching to wholegrains can reduce the risk of type 2 diabetes, heart disease and even some cancers, so choosing wholegrains will help to manage conditions better.
If there’s one thing to cut down on to prevent or manage type 2 diabetes, it’s our junk food carbs. These include fast food, cakes, biscuits, pastries and sweets.
Do low carb diets work?
A low carb diet is often less than 130g carbohydrates a day, or under 26% carbs. Whilst research continues to evolve and in some cases, a lower carb diet may be recommended by a health professional, my advice is that if you’re a food lover and you want to maintain a healthy relationship with food, don’t cut carbs.
Low carb diets are very hard to maintain and they can also make us very hangry. Hanger happens when we starve our brain of its number one food source (glucose, which comes from carbs). Before worrying about cutting out bread, pasta and rice, reduce the junk foods and alcohol in your diet as your number one priority.
The dangers of dieting
It’s that time of year where we’re constantly bombarded with diet advertising – there are so many shakes and programs promising instant results, but the truth is these crash diets simply don’t work. Most people put the weight back on and more, because the body wants to make sure it has a bit of extra substance saved for later in case it goes into starvation mode again. It’s vicious cycle and it can really mess with your metabolism.
Where to get advice
Instead of dieting, seek the expert advice of an Accredited Practising Dietitian. One topic I talk a lot about across my media, keynotes and workplace presentations is intuitive eating. Intuitive eating is a practice where we really tune into our hunger and fullness signals and listen to our body. It’s a real game changer if you’re looking for a way to manage your health and enjoy all foods in moderation without the feelings of guilt or shame. If you’d like to hear more about my workplace wellbeing sessions, please get in touch.
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