To Carbs, I Love You!

Americans are blessed (or maybe cursed) with an exorbitant amount of food choices on a daily basis. These options are multiplying on a daily basis. The sensory overload of perusing the aisles of a Whole foods, Trader Joes, or any major supermarket is likely commonplace for most Americans. Even the task of trying to make a decision about a drink in a take out deli can be a 5 minute process since there are at least 5different tea options and even multiple different brands of bottled water (some prefer their water from the island of Fiji others from the glaciers). For this entry, I will focus on the ever growing land of carbohydrates.

We all have a love hate relationship with carbohydrates. The nutritionists (including scientists, dietitians, physicians, etc.) are in large part to blame since we haven't been able to make up our mind. The recent theory is that it doesn't have to be all or nothing when it comes to carbs, sorry Atkins (although we now have the modified Atkins). Our bodies favorite source of energy is sugar in the form of glucose, therefore, we should not deprive our physical beings but rather ensure it has the right fuel to run.

Carbs got a bad name when they became refined/processed. Refined carbohydrates, much like most processed foods (as we have discussed) provide minimal nutritious value. In an effort to right the wrong of completely abandoning carbohydrate love the food industry (with the help of the scientific community) has made whole grain/wheat options that can help us balance our diet while still enjoying great taste.

However, not all whole grain/wheat options are created equal. The majority of us have stared at the multiple shelves of breads in the supermarket only to pick the one that has the most visually appealing wrapping (that's why there is money in advertising). While good looks can be persuasive they will likely not help your health (at least in terms of bread).

What does whole grain mean exactly? Well, "whole" essentially means not refined/processed. Whole grains contain all the original components (bran, germ and endosperm) and thus all the B vitamins, magnesium, selenium, iron and fiber that they were meant to deliver. The act of processing these grains results in the loss of the bran and germ components which contain the majority of the nutrients. So it seems clear that in terms of overall nutrition that we should choose whole grain over white floured (refined) carbohydrates but which whole grain is the best since there are so many options?

Choose the whole grain option (pasta, bread, cereal) with the most fiber. Fiber is something that we all know is supposed to be healthy but for many the reasons are not clear. Basically, fiber is a carbohydrate that cannot be digested. There are two forms, insoluble and soluble (meaning it can be dissolved in water). The more fiber a whole grain has the slower it will be digested. A slower rate of digestion is beneficial since it controls our bodies blood sugar spikes (along with insulin) that can be detrimental for weight and moods. As we have discussed previously, we generally want to avoid rapid changes in blood sugar (that is why we should eat something every 3-4 hours). Soluble fiber also binds to fatty substances in the intestines and carries them out as waste which results in lowering our bad cholesterol (LDL). Insoluble fiber helps move food through the intestines, thus maintaining regularity and preventing constipation.

For those of us that want to strive for maximum health (and at least have regular bowel movements) the current guidelines for fiber intake are 20-30 grams/day for women and 30-40 grams/day for men (varies by age). Some sources of soluble fiber include oatmeal, nuts and seeds, blueberries, strawberries and pears. Sources of insoluble fiber include whole wheat bread, brown rice, barley and tomatoes.

In my initial stages of this new lifestyle I attempted to avoid carbs. I have learned that they can't be avoided, nor should they be, if eaten correctly. Some refined carbs every once and awhile is also recommended, no reason to make ourselves crazy. If you haven't tried brown rice, a whole wheat bagel or whole wheat pasta give it a shot since you may be pleasantly surprised.

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