Bump what ya heard about carbohydrates and sugars. While many fad diets frown on these food groups, 2008 Fitness Olympian Laticia “Action” Jackson and author of Eat Great, Look Great, Feel Great, argues that no matter your weight loss regimen, carbs and sugars are a must.
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“Carbs and sugars often get a bad rap. But the reality is, both are pretty much in everything: milk, fruit, certain fibers. So, to say they are bad and you should avoid them is wrong.” In fact, “your body needs carbohydrates to function,” Jackson says.
Now, don’t get it twisted. That doesn’t mean you should gulp down a 2-liter of soda in one sitting or help yourself to that extra slice of strawberry cheesecake for dessert. There are levels to understanding how to choose healthy carbohydrates and sugars. Here’s how…
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There are three main types of carbohydrates
Sugar - is the simplest form of carbohydrate. In fact, it appears naturally in many of our favorite foods, including fruits, vegetables, milk and milk products. Sugars include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).
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Starch -is a complex carbohydrate -- meaning it is made of many sugar (glucose) units bonded together. Starch occurs naturally in popular foods like grains, legumes and starchy vegetables such as potatoes, corn, peas, winter squash and sweet potatoes.
Fiber - Fiber is also a complex carbohydrate. Fiber happens naturally in fruits, vegetables, whole grains, and cooked dry beans and peas.
Note, that several items listed above, such as grains, milk products, fruit and veggies are all part of a balanced diet.
So, how does one make a healthy choice when reaching for a snack?
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“Reach for something with whole grains or fiber. Also, opt for natural sources of sugar over added sugars. Things like honey, agave, and high fructose corn syrup have zero nutritional value,” Jackson adds.
Instead, fill up on fresh fruit and vegetables, which contain fiber. As you may know, increasing your daily fiber intake by 10g can cut your risk of premature death by 10%, as it lowers cholesterol levels, slows the body’s absorption of glucose, controlling blood sugar spikes; in turn reducing your risk for diabetes and heart disease, and satisfies hunger while you work hard on shedding excess weight.
Combine them with “healthy fats like salmon, other fishes, nuts, leafy greens, oils such as flaxseed, avocados, and seeds – which are rich in omega-3 and omega-6 fatty acids,” and you’re on the right track to looking and feeling great.
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Not sure where to start? Let’s rehash...
- Emphasize fiber-rich fruits and vegetables: Leafy greens, broccoli, cabbage, cauliflower, are great choices as they’re rich in antioxidants like vitamin C and folate and provide a natural immune booster.
- Reach for whole grains: Foods like oatmeal, brown rice and whole wheat bread are great sources of fiber and other important nutrients, such as selenium, potassium and magnesium
- Limit added sugars: While added sugar isn’t harmful (in small amounts). Too much added sugar can lead to such health problems as tooth decay, poor nutrition and weight gain.
Instead, try blueberries, blackberries, and raspberries -- packed full of nutrients. Not to mention, they are lower in sugar than other types of fruit such as mangos or bananas.
