Keeping Up With the Carbohydrates
Nutrition research is constantly changing. If you wanted to lose weight a few years back, it was so easy! All you would have to do was cut out carbs. Next came the low fat diet, and then the high protein diet, the paleo diet, gluten free diet, and the list goes on and on. Now the big fad is to stop eating anything at all, throw kale into a blender, and drink your way healthy. The truth is that many registered dietitians disagree with these types of diet, and for some very good reasons.
Going on a diet without carbohydrates is hard to sustain, especially if you exercise. Unless it’s for a medical reason, many registered dietitians focus on creating a diet that can be continued for an entire lifetime over a quick month-long program. Dietitians are trained to teach you how to lose weight and keep it off, rather than rapidly losing weight and then gaining it back after typical dietary patterns resume.
Our bodies need more grams of carbohydrate in a day than grams of protein or fat. It is our natural instinct to crave carbohydrate-filled dishes such as bread and pastas because our bodies need carbohydrates to carry out every-day tasks for energy. Inheriting a diet completely void of carbohydrates isn’t easy to continue and may negatively impact our energy-levels, mood, and nutritional status. It is recommended by the Academy of Nutrition and Dietetics to consume at least 6 servings of grains per day if you are sedentary, and more if you are active to help meet your recommended carbohydrate intake. Regular exercise can also be difficult to sustain if you are on a low-carb diet. Many of the world’s best athletes consume grains throughout the day in order to reach their carbohydrate goal. It’s important to make sure that you have eaten enough carbs to get through a workout, as well as replenish afterwards.
Whole grains, made up of carbohydrates, can help protect us from chronic disease. ChooseMyPlate.gov recommends that at least half of our servings of grains are whole grains. Whole grains contain more fiber than the white-alternative, while research suggests that fiber may help protect against heart disease and colon cancer. Many weight lifters believe in strictly consuming protein and tend to ignore the grains. A person may jeopardize their health by replacing whole grains with animal-based protein over an extended period of time. Instead, try consuming a balanced meal including protein, but also including other food groups as well: whole grains, fruits, vegetables, and dairy.
Fruits and vegetables are carbohydrates. Grains aren’t the only source of carbohydrate! Although it is natural to think of pastas and pizza as a source of carbs, it also may come to a surprise to many people that fruits and vegetables, some of the most nutritionally-dense foods, consist of carbohydrates. Fruits and vegetables are essential in the diet and contain many nutrients, including protective antioxidants and phytonutrients. They may not contain as many calories, but fruits and vegetables contain fiber and serve as a great snack or side to a meal. To ensure that you are getting enough fruits and vegetables in the diet, try to consume 5 servings of fruits and vegetables per day.
What works for some may not work for others. If you are thinking about losing weight or making a change in your diet, consider reaching out to a Registered Dietitian to see what type of weight-loss plan is best for you or what areas your nutrition may be lacking. Remember that all scenarios are different, and what your friend or family member did to lose weight may not be the best way for you to lose weight. Many people lose weight when they cut out carbohydrates because they cut out high calorie foods, such as cake, soda, and snack foods. Although it is recommended by the 2020 Dietary Guidelines to monitor your intake of sugar, saturated fat, and sodium, remember that everything is acceptable in moderation. It’s alright to treat yourself every once in a while! Making the lifestyle change and consuming an overall nutritious diet will allow room for treats in moderation. It’s okay to live your life a little, just don’t jeopardize your health while doing so!
0 Comments