Oh those "PESKY" CARBS!

OH those PESKY CARBS!

Carbs are good! No, carbs are bad! No…wait, uhhggg! With all the fuss about carbohydrates, it’s difficult to know what to do!

So, what is it we really need to know?

Ultimately that depends on your goals BUT I have found most of the population just wants to know how to improve their health, their body composition and their performance. They aren’t shooting for super extremes.

Knowing this, now it’s time to discuss SMART CARBS and the CARB CONTINUUM.

Smart Carbs              Precision Nutrition

            "Smart carbs" are carbs that are health-promoting, slow-digesting, and nutrient-rich.

SMART CARB TYPE #1: HIGH-FIBER CARBS

            These include:

                        Most vegetables

                        Most fruits

                        Legumes: beans, lentils, etc.

*All of these carbs digest slowly (because of their high fiber content). They keep you

feeling full and energized for a long time.

            *They’re rich in vitamins, minerals, and phytonutrients, and generally, pretty darn good for you.

            *These carbs are high-octane fuel for the elegant and fine machine that is your body.

SMART CARB TYPE #2: STARCHY CARBS

            These include:

                        Sweet/starchy fruits: bananas, plantains, fresh figs or dates

                        Starchy tubers: potatoes, sweet potatoes, taro, yuca

                        Whole grain rice: brown, wild, red rice

                        Oats

                        Other whole grains, e.g. quinoa, amaranth, buckwheat groats, corn, etc.

                        Whole grain flour products: e.g. whole grain breads and pastas, etc.

            *Like carb type #1, these foods are also generally higher in fiber and beneficial nutrients, and digest relatively slowly. 

            *While most of these foods are “healthier”, they're much more carb-dense than Carb Type #1.

Keep it simple.

          *More fiber and nutrients + whole foods = more value. Smart.

            *Less fiber and fewer nutrients + processing = less value. Not so smart.

Always look to add more value to your diet. Think about how to make each carb choice just a little bit better.

Carb Continuum

Can you guess who tolerates carbs better?

 For health, body composition and performance goals:

            Endomorph’s:   (poor tolerance)

                        Top/Middle of the pyramid is reserved for after activity ONLY. Load up on veggies at all times of the day!

            Mesomorph’s:   (moderate tolerance)

                        Top/Middle of the pyramid is reserved for after activity but can be incorporated into a few additional meals throughout the day as long as health, body composition and performance goals are on track. Load up on veggies at all times of the day!

            Ectomorph’s:   (excellent tolerance)

                        Top of the pyramid is reserved for after activity. Middle of the pyramid should be encouraged in more meals throughout the day. Load up on veggies at all times of the day!

                       

Are you struggling with meal ideas?

Examples:

Instead of this…Eggs & Toast

 Try this...Fruit/Veg & Eggs                                                       
Instead of this...Chicken on rice Try this...Chicken on a salad

Remember: One day at a time, one small change at a time. And whatever you choose today, eat it slowly and mindfully, to 80% full.

Please feel free to contact me at any time with questions!

Hayley Jones, BS, CSCS, PN1

Health & Fitness Academy

(208) 557-2823

hjones@mvhospital.net