How will Carbs affect your weight management?
It almost feels like we can go all the way back to the beginning of time when everyone got confused about Carbohydrates. High carbs, low carbs, no carbs, people frequently get stumped on carbohydrates in their diet and how much they should eat to manage their weight. The confusion may be coming from the fact that carbohydrates are not all created equal. Carbs can be processed through your body differently creating a variety of effects in the body.
To start, there is not a “best” diet. Many people have their preferences on specific diets but whatever diet you choose, it should contain whole foods. Whole Foods are often slower digesting and higher fiber carbohydrates. These carbs are attainable if we choose a wide variety of whole unprocessed foods. These type of carbs are called complex carbohydrates such as vegetables, fruits, legumes, and whole grains. These have a lower calorie density and are often hydrating, keeping us feeling full for longer. The best part is complex carbs come with many helpful friends such as micronutrients, phytonutrients, fiber, water, sometimes even protein and healthy fat.
Simple carbs are refined and highly processed foods. They digest rapidly often times keeping us unsatisfied and back to craving some more. Simple carbs bring a gang of ingredients that come with high amounts of sodium, a variety of flavoring chemicals, trans fats, and preservatives. Simple Carbs lack many if any nutrients and often poorly affect our health.
How much should I eat?
There is not a specific amount of carbohydrate intake that is the same for everyone, all the time. Intake can depend on a variety of factors such as simple things like body weight, activity levels, age, and goals. For example, an older retired man who lacked activity would not need as many carbs as a young man who did high performance training.
While it is important to focus on the amount of carbs you’re eating, start by focusing on this key point. More often than not we should consume slower-digesting higher fiber carbohydrates. Many people prefer to eat differently but no matter what type of diet you have carbohydrates do not have to be the devil. Focus on staying away from unwanted processed simple carbohydrates and eat whole food complex carbohydrates that provide energy, nutrients, and satiety. This is ultimately the first step into starting to eat a healthy diet.
Call us now to schedule your nutrition consultation with our in-house sports nutrition coach to map out an action plan in order for you to reach your goal!