There is a lot of confusion about carbs. I get asked about them all the time. As I explained in my post about Keto, there are two types of carbs: smart carbs, and what I've lovingly-deemed American carbs. I feel proud and patriotic when I think about how delicious American carbs are. No one does refined sugar and flour like the U.S.A baby!!
I'm being serious, I love American carbs. This is not a "hit piece" on them. I just also understand that they are not helping people look or feel their best. That doesn't mean you need to cut them out, but perhaps looking to add some smart carbs into your diet would be a good idea.
They have vitamins, minerals, and other nutrients to give you long-lasting energy If you experiment with them for yourself, you will probably find some delicious options, like I have! For #NutritionTipTuesday here are my Top 5 Smart Carb choices:
- FRUIT! Naturally occuring sugars and fiber make this a great healthy snack. No one's ever gotten fat from bananas. Just stop reading articles claiming it's bad. I helped two people lose over 35 lbs each last year. Both ate fruit every single day.
- Legumes like beans and lentils. They also have a lot of protein and fiber, which will keep you full for longer.
- Whole grains like quinoa, wheatberries, and various types of rice. Great side dishes, or base for a "Salad" where you throw a bunch of veggies, protein, and seasonings of your choice into a big bowl with them and have leftovers for days. Endless possibilities here!
- Potatoes. Sweet and regular are both great smart carb options when they're not fried and smothered in hydrogenated oils and trans fats, like with fries and chips. Sweet potato versions of those generally aren't much better for you than the regular kind. (Check the labels for yourself!) In either case, potatoes themselves aren't the issues. How they're prepared and what they're usually eaten with, are.
That's 4 whole-food versions, The last "one" is actually two swaps that taste delicious- otherwise I wouldn't be sharing them- for you to enjoy a healthier version of two classic carb choices:
- Dave's Killer Bread. Not to be a hipster about it, but I liked this brand since before they were mainstream. Not a sponsor.
- Banza chickpea pasta. They use chickpeas instead white flour so it's got a lot more protein and fiber. Also not a sponsor.
(There are similar brands making the same thing as them, but those are two of the most popular, readily-available at big grocery stores.)
I recommend incorporating these into your meals and snacks as much as feasible. It's much easier to focus on getting these, than relying on willpower to avoid American carbs. If you combine this list with the protein list and the veggie tips I've shared in the past, you've suddenly got a LOT of possibilities for healthy meal combinations. You can combine stuff you already know you like, or get adventurous and try new things.
At the end of the day, no matter how many/which kind of carbs you eat, or how much protein and veggies you get, EAT SLOWLY! Finish each bite before taking the next. (Way harder than it sounds. FYI.)
This helps you enjoy your food more. It also helps you digest it better. The main reason eating slow helps so many people lose weight is because it gives your brain time to realize your stomach is getting full so you eat less and don't feel like a nap after every meal. (That and you can do it with ANYTHING you eat!)
If you clicked through all the hyperlinks, you have all my best nutrition knowledge and tips (none of which involve cutting out foods you love). It's nothing flashy or "revolutionary", but it works for the long-haul because people enjoy it. All that's left is to execute and apply them to your life and taste buds!
Down With The Fitness is here to give you simple, actionable tips that will improve your health. If you found this helpful, feel free to check out the archives for more. I'm pretty proud of the rabbit hole this thing has become.
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Have fun and do your best,
Certified Personal Trainer and Nutrition Coach (American Council on Exercise; Precision Nutrition)
