HEALTH TIP #33:

Carbohydrates – Good or bad?

Why are carbohydrates (carbs) getting a bad reputation? A lot of people are choosing low or no carbohydrate diets, either to lose weight or to help their performance as athletes. However, this approach may be counterproductive to achieving your goals. Food sources such as bread, pasta, rice, potatoes and sometimes fruit are perceived to be fattening and are being replaced by high protein and high fat foods, such as meats, nuts, protein shakes, etc.

The truth is that carbohydrates are essential as they are the main fuel for your body, especially the brain and muscles, the same way gas is the main fuel for a car. If a person does not get enough energy from carbohydrates, such as grains, fruit and milk products, they are at risk of losing muscle mass, dehydration and nutrient deficiencies.

The issue for many people is the quantity and the quality of carbohydrates they tend to eat on a regular basis. Many people tend eat large portions of potatoes and refined grains, such as white bread, rice and pasta as well as dessert. Replacing these with healthier choice carbs (outlined below) will provide the energy and proper nutrients that allow you to achieve all your goals.

Here are a few tips to make sure that you’re getting the required carbohydrates in your day:

      ·         Have at least 1 serving of whole grain food at each meal (e.g. 1 slice bread, ½ cup brown rice or whole wheat pasta, etc.)

      ·         Have 3-4 servings of fruit per day (e.g. medium size apple, orange, peach or pear, small banana or ½ cup cut up fruits)

      ·         Have 2 servings of low-fat or fat-free milk products (e.g. 1 cup of milk, ¾ cup yogurt, 1 oz. of cheese)

When it comes to achieving your goals, making healthy, sustainable food choices is the key to long term success. There is a lot of misinformation available when it comes to carbohydrates, so whether you are trying to enhance your performance as an athlete or simply trying to live a healthier life, a Registered Dietitian is the most trusted source of nutritional guidance.

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