Dear Crystal,

There is so much information about carbohydrates. I have friends who tell me to cut out all carbs and then I hear there are “good carbs” and “bad carbs.”. Which is it…and what should I do?

I need direction,

Confused

*****

Dear Confused,

It can be hard to figure out the truth about carbohydrates, and how to manage our weight and eat healthy. We are told we need carbohydrates and then told to cut them out. The truth is, it is impossible to cut carbs out of your diet completely.  Trying to live on a carb free diet can deprive you of the nutrients your body needs, not to mention leave you feeling lethargic and deprived.  The answer is filling your body with the right amount of “good” carbs not “bad” carbs in your diet.

HOW MANY CARBS?

Your body has a need for carbohydrates to give you fuel and energy.  To meet those needs, 45-65% of your daily intake should come from healthy carbohydrates. For example, at 4 calories for every gram of carbohydrate, a woman following an 1800 calorie diet would require approximate 225 grams of carbohydrates a day.

NOT ALL CARBS ARE EQUAL

Carbohydrates have received so much blame for weight gain because most Americans fill their diet with processed carbohydrates such as white rice, white bread, white flour, cookies and other sugary filled foods.  The key is to fill your diet with good carbs that consist of plant-derived food such as fruits and vegetables, beans, and foods that are less processed like whole grain breads, wheat pasta and brown rice. 

One way to ensure you are eating the right carbohydrates is to have an adequate amount of fiber each day.  As a woman, you want to strive to eat 25 grams of fiber a day.

As stated in WebMD, fiber slows down the absorption of other nutrients eaten at the same meal, including carbohydrates. This helps by regulating your blood sugar levels, reducing your risk for type 2 diabetes and fiber helps you feel full which aids in weight management.

Don’t give up your carbs completely, replace all of the sugary, “whiter” foods with healthy high fiber carbs.  Check out next week to learn what foods to add to your diet.

To Your Health,

Crystal