Atkins. Paleo. Low Glycemic. Keto.
It seems like everywhere you turn these days, people are talking about carbohydrates—and (mostly) how to cut them.
Caitlin Heisler, RD, LD
But carbohydrates are an essential—and healthy—nutritional building block in our diets. So, why are so many people down on carbs?
According to Aramark Dietitian Caitlin Heisler, RD, LD, much of the negative press about carbs stems from the fact that not all carbohydrates are equal from a health and nutrition standpoint.
“Carbohydrates are found in a wide variety of foods, from healthful whole grains like oats and quinoa to carbs with refined white flour and lots of added sugars like cookies and pastries,” says Caitlin. “While all carbs will give your body energy, only some will benefit your health.”
That’s right. The quality of carbohydrates you eat is at least as important as the quantity.
Sugars, Starches, and Fiber—Oh My!
Carbs are the body’s preferred source of energy.
There are three different types of carbohydrates—sugar, starches, and fiber. Yet, even in these three categories, there are “good” and “bad” foods linked with each. That’s part of the confusion surrounding carbohydrates.
However, when it comes to what carbs can do for you, it’s incredibly important to note: Carbohydrates are the body’s primary source of energy and the brain’s preferred energy source.
“This [energy] is why you’ll see endurance athletes loading up on carbohydrates like pasta before a long-distance event,” says Caitlin.
Some carbs—the healthier ones—are also important for digestive and heart health and have even been linked to the fight against cancer.
For a deeper dive into the nutritional benefits of carbs—and how your body uses them—read our Shining a Spotlight on Carbohydrates blog.
Loading (Good) Carbs in Your Diet
Want a good way to incorporate more quality carbs into your diet? Update your shopping list!
Stock up on a wide variety of beans, legumes, whole grains, vegetables, and fruits.
Swap white rice for brown rice. Pick whole-grain breads and pastas. Try quinoa, barley, and farro. Choose whole fruits for their fiber and lower sugar in place of fruit juices and purees. Eat your veggies. And try to keep added sugars (these are carbs!) at bay.
There are so many ways to take healthy carbs to the next level! Here are a few ideas for your next shopping trip:
| Sweet potatoes | Chickpeas and Beans |
| Beets | Quinoa |
| Blueberries/Strawberries | Oats |
| Bananas | Bulgur |
| Apples/Pears | Buckwheat |
| Grapefruit | Low-Fat Dairy |
Recipes to Make at Home
Get Recipe: Spicy Black Bean & Sweet Potato Tacos
Want some ideas on dishes to make at home that feature healthier carbs? Our Recipes section has a ton of them, but here are a few to consider.
- Fresh Tomato and Basil Penne
- Kale-Pineapple Smoothie
- Mediterranean Quinoa Salad
- Whole Wheat Banana Pancakes
- Spicy Sweet Potato and Black Bean Tacos
- Cumin-Spiced Roasted Butternut Squash
- Super Seed Carrot Apple Muffin
- Cranberry Apple Couscous Salad
Conquer the Carb Confusion
Learn more about carbs in this podcast.
To sum things up, you can—and should—enjoy carbs. But you should choose them wisely.
Cutting all carbs may help you lose weight in the short-term, but your body may be missing out on essential nutrients. And it’s not a sustainable way to live for most of us.
It’s important to choose the carbs that can benefit your body—and your life—the most.
Limit added sugars and refined flours that don’t contain their fiber and whole-grain benefits. Choose whole foods instead of highly processed foods that often contain added sugars. Keep your portions in line with what’s on the package or recipe.
With a little practice and practical advice, you can conquer your confusion about carbs—and choose the foods that you love and that love your body back.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.