How to Eat Healthy with Carbohydrates

If you are confused about how to eat healthy and the role of carbohydrates in healthy eating, this post contains all you need to know.

There is a lot of misinformation out there about carbohydrates and weight gain. Carbohydrates or carbs aren't entirely terrible for you because their numerous health benefits are essential to your diet. In fact, without carbs in your diet, your body will struggle to function correctly.  

Kounsel Live hosted Kristin Hagen, a registered dietitian, to talk about how carbohydrates fit into a healthy diet. Learn more about the nutritional benefits of carbs and how to incorporate them into a balanced diet.

What are Carbohydrates?

The name carbohydrate simply is a combination of carbon and water. It merely means hydrated carbon. All the food we eat can be divided into carbohydrates, protein, and fat. Every food we eat contains two of these elements in varying quantities. However, we use carbs to refer to foods that are primarily carbohydrates.

Carbohydrates are the body's primary source of fuel. They are converted by the body into glucose, which powers the brain and muscles. Carbohydrates supply 4 calories per gram of carbs.

Plant foods are the primary source of carbohydrates. Another source is lactose, a milk sugar found in dairy products like cheese and yogurt. Dietary fiber foods like bread, pasta, beans, potatoes, rice, and cereals are all great sources of carbohydrates.  

Are carbs good or bad?

Carbs are suitable for the body. However, it depends on the kind of carbs as some are healthy for the body while others are grossly unhealthy. This is why there are two types of carbs: refined and unrefined.

Before now, unrefined carbs like whole grain, vegetables, fruits, dairy foods, and nuts were what we ate. However, because of several lifestyle trends and manufacturing technologies, we have taken these carbs and refined them because it allows manufacturers to extend their shelf life and maximize profit.

Refined carbs include refined sugars and refined grains. Examples of refined sugars include white sugar, corn syrup, brown sugar, and other forms of added sugar. Refined grains include white rice, white flour, and the many products, snacks, and pastries made from it.

This is important because nutrients are removed in the process of refining carbs, leaving refined carb foods with empty calories. So, if you are looking for wholesome foods, go for unrefined carbs as they are more nutritious.

Why are refined carbs bad?

Refined carbs are bad for you because they provide calories without the necessary nutrients to go with them. Since they do not contain any fiber, refined carbs are not filling, so you tend to devour a lot of them. That means you continue to eat calories, leading to unhealthy weight gain and related issues.

Also, refined carbs are so concentrated that their effect on the body is the same as the effects of drugs on the body. In fact, foods like white sugar stimulate the same areas in the brain that cocaine does. This is what makes it so addictive that you constantly crave them.

Lastly, refined carbs cause significant swings in our blood sugar levels. They are so concentrated that the body needs to digest them rapidly, leading to a high blood sugar rise and a blood sugar crash. This causes mood swings, irritability, and inflammation.

How unrefined carbs improve your diet

Unlike refined carbs that are unhealthy, eating unrefined carbs has a lot of benefits. Whereas refined carbohydrates cause problems, unrefined/complex carbs do the opposite.

One of the benefits of complex carbs is that they are nutrient-dense, so you get a lot of nutrient-packed in fewer calories.  Unrefined carbs are filling and satisfying so that you do not have to overeat. They also reduce health risks like weight gain, heart diseases, and other associated conditions.

Is a low-carb diet bad for your health?

Low-carb diets are trendy for weight loss because we constantly look for quick fixes. However, while there is often an initial rapid result, it is essential to note that the rapid result you see is a result of the body losing three essential nutrients: glycogen, water, and muscle.

Notice that the body doesn't lose fat. Instead, the body loses carb-sourced glycogen that it uses to form muscles. When glycogen finishes in the body, you start losing muscle and water. This can lead to several chronic diseases.  

If you are looking for how to eat healthy and lose weight, your diet must be a healthy balance of all the food groups. You must also include exercising and other sustainable lifestyle modifications. This is important as there is no shortcut to healthy eating and no safe way to lose 1 pound in 1 week.

Is the Ketogenic Diet good for your body?

A keto diet is a type of diet that puts the body into ketosis. If we are not eating enough carbs daily to generate glucose for energy, the body is forced to feed on fat as an alternative fuel source. This state is called ketosis.

When the body first goes into ketosis, we may experience headaches, short breath, weakness, fatigue, muscle cramps, etc. If you stay in ketosis for long, you may experience vitamin and mineral deficiency, bone loss, and chronic diseases like cancer, osteoporosis, and kidney damage.

What to include in a healthy meal

A healthy meal should contain all the food groups. These include fruits, vegetables, grains, proteins, and dairy. Half of your plate should consist of vegetables and fruits with a quarter of it protein, and another quarter should contain whole grains.

Also, add a portion of food with a dairy component. This helps get all the needed macronutrients and micronutrients in the right proportion.

Can you lose weight with a carbohydrate meal?

Absolutely! Adding unrefined carbs to your plate can help you look weight. When you eat complex carbs, you are getting food that is high in fiber and nutrients, so it takes longer for it to digest.  The longer it takes to digest, the fuller it makes you feel and you do not crave food.

When you are not eating a lot, you can maintain a healthy weight. This is unlike refined carbs that only make you feel more hungry.

It is also vital to ensure that you eat a healthy ratio of complex carbs, protein, and healthy fat. When you combine this with exercising and a sustainable lifestyle modification, you will lose weight. You can also work with Kristin to develop a personalized weight loss model.

About Kristin Hagen

Kristin is a registered dietitian and a registered nurse. She provides her clients with evidence-based knowledge and tools to achieve and maintain a healthy weight and enjoy greater wellness. Feel free to reach out to her in the Kounsel app.