some people think they have to cut carbs out of their diet. according to Woman’s Day, there are types of carbohydrate-rich foods to give your body energy and not getting enough carbs can make you feel sluggish, irritable and unable to concentrate.
refined carbs, found in white bread and white pasta, offer little in the way of nutrition and get broken down by your body and used quickly. you may get a temporary burst of energy, but you’ll inevitably feel tired or hungry again soon after.
complex carbs (such as vegetables and whole-grain products) is broken down much more slowly, so you feel fuller longer. what’s more, high-quality carbs come packed with other nutrients like fiber, vitamins and minerals. More carb-smart facts:
1. Eating carbs won’t necessarily make you gain weight.
Most people lose the same amount of weight whether they follow a low-carb, lowfat or Mediterranean diet. That’s because calories matter most: Eat too many calories (from bread, pasta or anything else) and you’ll gain weight; eat less than you burn and you’ll lose weight. Your rice, pasta and potato portions at each meal should be about the size of a standard tennis ball.
2. Pasta, bread and rice aren’t the only carbs.
Vegetables, fruit and even dairy foods also contain carbs. But grains tend to pack more than these other foods (although some starchy veggies like potatoes, corn, peas and butternut squash are relatively high in carbs, too). Go for as many nonstarchy veggies (leafy greens, mushrooms, etc.) as you want, plus two fruits and three to six servings a day of starchy vegetables or grains (ideally whole grains) each day. A serving size equals a half-cup of cooked rice or pasta, one slice of bread, a cup of cereal or one small potato.
3. Your body burns off carbs the same way no matter when you eat them.
If you’re trying to shed pounds and big piles of pasta and second helpings of potatoes are often part of your evening meal, consider cutting out starchy carbs at dinner for a little while to jump-start your weight loss.
4. Just because a bread or cracker is brown doesn’t mean it’s whole-grain.
Many whole-grain products, like oatmeal, are naturally light in color. Look for foods that list the grain preceded by the words whole or whole-grain (i.e. whole wheat, whole oats, whole rye, etc.) as the very first ingredient. Keep an eye out for the yellow stamp from the Whole Grains Council (look for the version that says “100% Whole Grain”). Avoid products with trans fat (partially hydrogenated oil), lots of added sugar or corn syrup, or tons of processed ingredients you can’t pronounce.
5. It’s OK to ease yourself into whole grains.
Try mixing half of your usual white with half of a whole-grain variety for pasta, cereal, etc. If you’re not usually a fan of whole-wheat bread, check out “white whole-wheat.”
read article from Yahoo! Shine by Joy Bauer from Woman’s Day: 5 Things You Didn’t Know About Carbs