Debunking Nutrition Myths - Carbs
Debunking Nutrition Myths: Carbs are Bad for You
Written By: Samantha McCarthy - Registered Dietitian at Cedardale Health and Fitness
March is an exciting time for nutrition professionals around the country. It is the month we celebrate nutrition and the importance of healthy eating in everyone's lives. To celebrate my favorite month, I will be providing some extra nutrition advice for everyone!
Each week in National Nutrition Month, I’d like to discuss the most common nutrition myths I hear from clients, media, and many other outlets. There is a huge amount of false nutrition information available today. I could go on forever with nutrition myths but I've chosen my favorites. Let’s start with myth number one this week: carbs are bad for you.
This is a relatively new myth in the nutrition world and it is one of the most common. The official definition of carb (aka carbohydrate) is an organic compound occurring in foods and living tissues and includes sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the body. Do a quick internet search of carbohydrates and you will immediately find articles telling you to avoid carbs. Why? Well, take a look at the rates of diabetes and obesity in our country and the link between carbs and diabetes and you can probably figure out the answer. But, what everyone assumes is that all carbohydrates are made alike. This is not true. There are many healthy, nutrient rich carbohydrate sources. There are also many unhealthy sources of carbohydrates.
Carbohydrates are the bodies main source of fuel. Your brain and muscles love to use carbohydrates for energy. Without carbohydrates in your diet, your body will not operate as it should. You want to make sure you are consuming the right carbohydrates. Here are some healthy carbohydrate sources:
●Fruits
●Milk products (milk, cheese, yogurt, cottage cheese, etc.)
●Beans (chickpeas, black beans, pinto beans, hummus, etc.)
●Lentils
●Legumes
●Whole grains (whole wheat, quinoa, farro, oats, etc.)
Healthy carbohydrate sources are packed with nutrients that could include: fiber, vitamins, minerals, antioxidants, and lean proteins. Unhealthy carbohydrate sources lack these essential nutrients because they have been processed so much. Unhealthy carbohydrates sources include (but are not limited to):
●Sugar-sweetened beverages (soda, flavored milk, sweet tea, juices, sports drinks, etc.)
●Products made with white flour like white bread and pasta
●Desserts
●Baked goods (muffins, donuts, pastries, cakes, cookies)
●Ice Cream
●Crackers, pretzels, snack foods
●Many granola and breakfast bars
●Cereals
To determine if a carbohydrate is good for you or not, consider the nutritional value. If you can’t find any nutrients in the product, it is an unhealthy source and should be limited in the diet. If a food has carbohydrates but plenty of nutrients, feel free to include it in your diet. These are not the carbs that are bad for you!