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Straight Talk About Carbs

by Jaime Mass MS, RDN LDN

Heart-grain


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.
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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!
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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.
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When we eat throughout the day we want to:

1. Enjoy the food we are eating and feel satisfied;
2. Have energy throughout the day, avoiding energy highs and lows;
3. Support our overall health through our nutrition.

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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
  • PeanutButter and Banana

  • 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
  • Turkey on WW

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


Use of information provided in this blog by Jaime Mass Nutritionals LLC/Jaime Mass constitutes voluntary and complete acceptance of the terms set forth below:

The nutrition information provided by Jaime Mass Nutritionals LLC/Jaime Mass is designed for and solely intended to be suggestions which may voluntary be implemented into the diet/intake of the reader. Use of any nutrition information provided is completely voluntary and each reader is solely responsible for their voluntary choice to implement the suggestions.

Any nutrition information provided is not intended to diagnose, treat, cure or prevent any type of disease or condition. If reader needs specialized dietary planning to treat, cure or prevent any type of disease or condition, you should consult with your medical doctor. Nutrition information provided by Jaime Mass Nutritionals LLC and/or Jaime Mass is designed for and solely intended to be suggestions which may voluntary be implemented into the diet/intake of the person reading this information. Nutrition information provided by Jaime Mass Nutritionals LLC and or Jaime Mass may encompass information on nutrition, supplementation, food extracts, herbal supplements, evolving and emerging scientific information as well as ergogenic aids. The above mentioned nutrition information is provided solely as information and is not considered direction or recommendations by Jaime Mass Nutritionals LLC or Jaime Mass but rather suggestions that are at the full discretion of the reader. All articles, texts and attachments are private property of Jaime Mass Nutritionals, LLC. and may not be reproduced, retransmitted or used without written permission from Jaime Mass Nutritionals, LLC.

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