NUTRITION 4 YOU, LLC
|Posted on 9 June, 2022 at 9:00|
Hi everyone- I'm back doing blogs. Yes, I've made myself a schedule- we're all human, we all get caught up in other stuff. I'm going to try and post or put something up for your viewing pleasure every Thursday.
I saw a segment on one of the morning shows that was discussing people losing weight from having a way low amount of carbs- only about 45 grams a day! Of course if you restrict anything you lose weight but I don't see this lasting over time. I think keeping them in check is wise, but going that low- yikes. A lower carbohydrate diet (but not this low, in my opinion) may work for some people who have diabetes and are able to get their blood sugars under control who do this under the close supervision of their doctor and dietititan.
But for the rest of us, this new research fails to mention our microbiome. There have been multiple studies (and scientists are still researching) how having good gut bacteria can help prevent certain illnesses, and protect the immune system. You can get this bacteria from whole grain foods. In addition, whole grain carbohydrates add FIBER which helps with constipation.
Athletes need more carbs for that quick energy for longer length sports such as distance running, biking etc. Glucose which comes from carbs is required for that activity.
Many times when people restrict carbs at meals they end up compensating for it later by craving sweets- the body tries to get them one way or another! If this sounds like you make sure to add whole grain carbs if possible at each meal.
Hopefully I've convinced you that carbs are not all bad, and do have an important role in our diets.
Sooo- my take on this? Make sure each meal and has all the important elements- carbohydrate, protein, fat, fruit and/or vegetable and sometimes dairy. Try and mostly use whole grains such as whole wheat, bran, whole grain corn. Notice I said "mostly". Not every item you eat has to be whole grain. For instance, if I'm having an Italian dish I want regular pasta- this way I will enjoy the meal more. Occasional treats and snacks are ok as well! Enjoy that birthday cake with everyone at the party. In addition- make sure you're getting about half your body weight in protein grams. A 100 lb. person would need approx. 50 grams protein per day. This is an easy way to approximate if you are having enough protein with your carbs and fat.
If you are overdoing it with carbs, or anything for that matter, try and eat slow, pay attention to portions. Start out with less, than add more as needed. Each meal should contain at least 1- 2 carbs (more for many depending on activity level, height and weight).
Hopefully this clears up some of the confusion!