All about the carbs!

Courtesy Photo

By United Supermarkets Dietitian Team

Let’s talk about carbs! Oftentimes bread, pasta, crackers, and other carbs are the first to be excluded from someone’s diet. If you or someone you know may be guilty of banishing these delicious carbohydrates from the diet, maybe it’s time to learn more about the science behind carbs and the potential benefits of consuming whole grains!

We’ll start with how critical whole grains can be for your heart and GI health and end with a more well-rounded view of how you see carbs and realize how important they are to fueling your body.

What’s the first thing you may think of when someone says carb? It may be bread, pasta or even a sweet treat. Well let’s start from the beginning, a carbohydrate can either be simple or complex based on the chemical shape of a food. The chemical shape or structure of a given food helps to determine how fast or slow this sugar can be digested then finally absorbed into the body.

Research has shown that simple carbohydrates are digested at a rapid rate into the body and fuel your body with energy through the bloodstream at such a quick speed. Think about the last time you ate a birthday cake or another dessert, remember how you may have felt a rush of energy followed by a crash after. Well, this is a great way to remember what a simple carb is and how it impacts the body as these carbs are generally more processed and have added sugar.

In comparison, complex carbohydrates such as legumes, starchy vegetables, and whole grain products impact the body differently. A complex carb is digested more slowly in the body as it releases glucose more steadily into the bloodstream. In addition, the fiber, fats, and proteins from this type of carb helps contribute to the slower release of glucose to help prevent spikes to the blood glucose levels.

So, why do we need carbohydrates? Carbs provide the body with energy to fuel everyday activities. The glucose found in carbs are absorbed into the bloodstream, as the blood glucose levels rise a hormone called insulin helps move the glucose into the cells. Once transported into the cells, it can be utilized as a source of energy. In particular, whole grains have a multitude of health benefits that may include reducing the risk of stroke, type 2 diabetes, heart disease and colorectal cancer.

In addition, regular consumption of whole grain products can also help to promote better weight management and may help reduce inflammation. To get the most bang for your buck current recommendations are between 3-6 servings per day.

We have been talking a lot about carbs and whole grains, let’s take it back to science class to learn more about whole grains on a whole new level. What makes whole grains different? Whole grains contain the entire grain kernel and have not been milled to remove the bran and germ, which contains a majority of the vitamins and fiber content. Whole grains such as whole wheat flour, brown rice, oatmeal and even bulgur contain B vitamins, iron and dietary fiber. The B vitamins such as thiamin, riboflavin, niacin, and folic acid help to provide energy to the body. By selecting whole grain products you are fueling your body with additional nutrients that are beneficial to your health.

How can I make sure my carb choices are whole grain? Well there are some easy ways when you are at the grocery store to determine if your product is truly whole grain. However, it is important to beware of marketing as sometimes it can be misleading. Here are some tips to spot a whole grain product and outsmart the marketing.

The first tip is to look at the ingredient list and find “100% whole grain.” If the ingredients state an item “made with whole grains,” “whole grain,” “a good source of whole grain” or “multigrain” it is not a true 100% whole grain product. Confusing, I know! Another easy way to determine if a product is whole grain, is to locate the yellow Whole Grain Stamp on the packaged item.

Now that you are familiar with the benefits of carbs and the importance of selecting whole grain products, here are some easy swaps you can make at home. Just like everything in life, moderation and sustainability are key to success. Health does not have to be an all or nothing approach, even small changes can make a significant impact on your overall health and wellness. Instead of using white bread to prepare turkey and cheese sandwiches try switching to a 100% whole grain bread. Another easy swap would be opting for brown rice instead of white rice when eating out at an Asian style restaurant.

Carbohydrates fit into your diet and help fuel your body as you carry on with your everyday life. Your body benefits from the glucose used to provide energy and the fiber as it helps to reduce the risk of type 2 diabetes and stroke. Ultimately, carbs are an essential part of one’s plate and can be enjoyed without feeling guilty. Show yourself some love and incorporate some whole grains into your kitchen and don’t set them on the back burner with your relationship with food.

Spring Greens & Grains

What You Need

1/2 cup Lundberg wild rice, dry

1 bunch Asparagus

2 cups Snap peas

1/4 cup Cranberries

1/4 cup Pecans

1/4 cup Bolthouse dressing

How It’s Made

Cook rice according to package’s instructions.

Cut ends of asparagus and then cut again in half.

Cook asparagus and snap peas in pan to get a light browning on them.

Mix the rice and vegetables together in a bowl with cranberries, pecans, and dressing.