Straight Talk About Carbs

Let’s get the FACTS straight about carbohydrates with Jaime Mass, Registered Dietitian Nutritionist, and President of Jaime Mass Nutritionals LLC.

Hi everyone!

Thanks for coming over to the blog portion of this site! I am so excited to be here talking to you all about a popular but confusing topic. CARBOHYDRATES!

It is the New Year and with that comes a clean slate and fresh start to work towards all of our goals! As a Registered Dietitian Nutritionist, I’ve noticed that each year as the New Year rolls around, carbohydrates start to receive poor publicity once again. Many individuals start to pursue EXTREME “no carb” diets in an attempt to reach their goal in the New Year.

This is one of the main reasons why I want to talk about carbohydrates and set the record straight! It is important to understand that even though overindulgence in carbohydrates undoubtedly contributes to several health concerns, carbohydrates absolutely play an important role in your nutrition.

Eating a balanced diet can help you reach and maintain your health goals over the long term! Isn’t that what we all want?

Carbohydrates can come from many sources: fruits, vegetables, grains, and legumes (e.g., beans). You will even find carbohydrates in milk and dairy products. However, the main problem with carbohydrates in our culture is the overconsumption of them in unhealthy forms, such as cakes, cookies, and pasta in large portions. This over-the-top intake is the real problem that leads to health concerns, but cutting carbohydrates out completely is NOT the answer! Your body needs carbohydrates to function well!

So there has to be a balance, a “middle ground,” between excessive consumption and NO CARBS. That balance is essential to healthy living. Our body breaks down carbohydrates from our diet to form sugar, and this sugar provides valuable energy to the brain and body!

Eliminating all carbohydrates from the diet might sound like a good idea for weight loss, but it is actually one of the worst ideas. Cutting out carbohydrates leaves the body starving for energy. It also creates a poor relationship with food, leading to intense cravings and eventually to binging on all of the carbohydrate foods we restricted ourselves from having. Sound familiar?

I am not a fan or a promoter of HIGH carbohydrate diets either. There needs to be a balance. Portion-controlled healthy carbohydrates help support healthy blood sugar control, healthy energy levels, and a healthy mindset.

When we eat throughout the day we want to:

Having a portion of carbohydrate during your meals and snacks plays an important role in all of the areas above. Try to include healthy carbohydrates like whole grains, high fiber foods, fruits, and vegetables. Eating this way—having a portion-controlled amount of carbohydrate at each meal and snack—will help you keep your cravings at bay, control your blood sugar, and support healthy weight loss.

Here are some healthy examples of how you can fit carbohydrates into your nutrition in a healthy, productive way!

• • 1 slice of toast with 1 Tablespoon of almond butter
    

• • 1 small apple with 15 almonds
  • Vegetable-filled egg omelet (1 cup of your favorite vegetables) with 1 slice of whole wheat toast and ½ cup of mixed berries
  • ½ cup of cooked whole wheat pasta is 1 serving. You can create a larger, more satisfying portion by adding a cup of broccoli or your favorite vegetable to your pasta dish. (Don’t forget to add protein.)
  • ½ cup of quinoa mixed with 1 cup of chopped assorted cooked vegetables and 3oz of sliced grilled chicken drizzled with lemon juice and olive oil
  • A protein-filled sandwich (turkey, chicken, or tofu scramble) with veggies and your favorite condiment (such as pesto or hummus) on two slices of whole wheat potato bread
    

Portions are not the same for everyone, and in many cases individuals need to have larger or smaller portions based on their height, weight, and activity level. The goal is to fuel your body appropriately. Eliminating carbohydrates completely is a fad approach to nutrition that is not healthy for your mind or body.

So… Let’s start this New Year right, by including carbohydrates into our nutritious diets in a healthy and portion-controlled manner!

If you have any nutrition questions or concerns, you can always feel free to reach out to me through Facebook, email, or phone!

Healthfully,

Jaime Mass, MS RDN LDN

Facebook at https://www.facebook.com/JaimeMassNutritionals
Email us at info@jaimemass.com
Phone: 754-223-1103