Stop Blaming Carbs
Why are we blaming carbs for making us fat? Fad diets are what are leading us astray. There are so many diets that have Americans eating no carbs and some diets that are suggesting 80% carbs and only a small 5% of fat in the diet. These are all unrealistic numbers that leave everyone confused and discouraged. The key to a healthy diet is a balanced diet with variety in all the food we eat. It is suggested that our plates should be 45-65% carbohydrates, 20-30% should come from fat, and 10-15% from protein.
What are carbohydrates?
Technically speaking, “carbohydrates are the sugars found in grains, fruits, vegetables, and milk products”. Carbohydrates are your brains fuel; it runs off of the glucose that comes from carbs.
Recommendations:
The recommended daily amount for carbs is around 135 grams, to put this into perceptive a slice of whole grain bread is usually around 15-20 grams. Another good tip from MyPlate is that your plate should be about 50% grains. So when you make your plate you can use this guideline.
“Good” Carbs
- Whole Grains
- Beans
- Fruits and Vegetables
These carbs are helpful for your body. They help reduce blood sugar spikes since they take longer to digest. These types of carbs will also help you feel full longer because they are high in fiber. Fiber helps lower blood cholesterol and reduces the risk of type 2 diabetes.
“Bad” Carbs
- Added sugars
- White “refined” breads
- Cakes, Donuts, pastries
Added sugars are becoming a more prevalent problem in America. Some sources say that Americans consume on average 20 teaspoons of added sugar per DAY, which averages out to an extra 320 calories. Thinness allows for easy diffusion outward or inward through the single cell layer
Key Points/Final Thoughts
- BALANCE
- VARIETY
- MODERATION IS KEY
Chelsea Wilczek
https://www.webmd.com/food-recipes/features/carbohydrates#3
https://www.choosemyplate.gov/
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FOOD MYTHS: BUSTED 