The Battle of the Carbs

With the widespread popularity of diets like the some Keto diets and the Atkins diet, carbs have gotten an unwarranted bad reputation. But carbs are the fuel our brains need for us to live. Carbs are brain food. They help give us energy throughout the day and keep our calorie hungry brain operating in top gear.

The myth of carbs has developed because most of our food in Australia does come from vegetables – but the hyperprocessed kind. The kind where the plant has been processed down to just being plant “fragments” to the point where it’s no good to anyone anymore. Whole food plants on the other hand are seriously good for us. Fruit and vegetables, whole grains, seeds, legumes, they’re the stuff your brain and body need. Your brain does not want the other sort of carbs — the ones in doughnuts, white bread, soft drinks, “energy bars” and other sugary, hyper-processed foods that fill up most of the isles in the super market.

Over time, filling up on refined carbohydrates raises your risk of heart disease and diabetes, not to mention eating too many can lead to weight gain.

And given that the carbs we should be eating are ALL VEGETABLES, they have huge added benefits as well! Most foods that have carbs also contain fibre, protein and other healthy nutrients that keep our body functioning at its best. Eat them every day. Lots of them.

1. Whole Grains

While the idea of whole grains might seem complicated, they are actually quite simple. All grains start out as whole grains, meaning they have three parts that make up each seed or kernel: the bran, germ and endosperm. The bran and germ contain nutrients like fibre, vitamins and minerals, protein and healthy fats, while the endosperm contains mostly carbohydrates. When grains are refined, the bran and germ are removed, which means they're stripped of the bulk of their nutrition and left with the carb-rich endosperm.

Whole grains are definitely worth a spot on your plate for several reasons. They are high in fibre and other nutrients (like B vitamins, iron, magnesium and antioxidants) that can help protect against chronic illness, like diabetes and cancer. Plus, recent research found that they might be the best food you can eat for heart health, as well. Plus, the protein, fibre and healthy fats help keep you feeling fuller for longer. Choose foods like oats, buckwheat, brown rice, chia, quinoa, whole-grain bread and even popcorn to help up your intake.

2. Fruit

Fruits can sometimes give people pause because of their sugar content. But there is a big difference in the way naturally occurring sugars, like the sugar in fruit, and added sugar affect your body. The natural sugars in fruit are eaten alongside the fibre and nutrients found in the fruit, which slow down how quickly your body digests them and prevents the sharp blood sugar spike (and subsequent crash) you would get from added sugars. Plus, choosing naturally occurring sugars like those found in fruit will likely help you eat less sugar overall. So don't sweat it the next time you want to have an apple as a snack or top your oats with berries. In fact, eating more fruit has been associated with a slew of health benefits like stabilizing weight, improving heart health and protecting against chronic disease.

3. Nonstarchy Vegetables

When it comes to vegetables, we like to think the more the merrier. Beyond being delicious and versatile, vegetables have an impressive array of health benefits. Their fibre content can help improve blood sugar control, stabilise weight and lower diabetes risk. They are packed with antioxidants that can help decrease cancer risk, fight inflammation, boost brain health and more. We could go on and on about why vegetables deserve a regular spot on your plate, regardless of the amount of carbs that they have. Eating all of the colors of the rainbow helps you get a wide variety of nutrients to get the most bang for your buck.

4. Starchy Vegetables

Let's start by clearing something up: potatoes are vegetables. Corn is a vegetable. Other starchy vegetables are vegetables and should not be avoided because they are higher in carbs than nonstarchy veg. Potatoes are packed with fibre, potassium and vitamin C and have some protein to give them more staying power. They can improve gut health, support a healthy immune system and are packed with antioxidants (especially if they are purple or sweet potatoes). Corn boasts similar benefits and nutrition. Most importantly, starchy vegetables are delicious, healthy and deserve a spot on your plate if you enjoy them.

5. Legumes

Beans, chickpeas and lentils are all part of the versatile legume family. They are budget-friendly, shelf-stable, eco-friendly, easy to cook and packed with impressive nutrition. Legumes contain carbs that help give us energy; they’re high in fibre, which helps support better digestion and gut health, and packed with nutrients and antioxidants. The health benefits of eating legumes are numerous, and there are more studies coming out every month on why you should make more room for them in your eating pattern. They have been shown to lower risk of cancer, promote weight loss, improve heart health, reduce blood pressure and lower diabetes risk (as well as manage diabetes if you're already diagnosed).

(Information adapted from eatingwell.com)