How To Eat Carbs…The Right Way

The Right Way to Eat Carbs    Carbs have become a dirty word in the health and weight loss vernacular, but this doesn’t have to be the case. It’s not as simple as cutting carbs out of your diet to improve your health. In fact, we need carbohydrates to function at our peak.  Let’s take it from the top. Carbohydrates come from fruits, vegetables, grain, beans, and dairy. These natural sources of carbs are what we call “simple” carbohydrates and are easy for the body to break down into energy. Processed carbs, or “complex” carbohydrates, are more difficult for the body to break down and do not provide long-lasting energy. So, instead of eating processed/refined carbohydrates such as white pasta, potato chips, and cookies, opt for options like fresh/frozen fruits & vegetables, whole grains, beans, and low-fat dairy. Keep in mind, whole grains and refined grains may have similar carbohydrates. Of course, as with anything, portion control is always key. Choosing healthy carbohydrates isn’t a free pass to overload. For best results:  Aim for about 45-60% of total calories from carbs/day.  Based on an 1800 calorie diet, that is 202.5 – 270 g/day or about 45 – 65g per meal with 2-3 snacks/day.  Here are some ideal substitutions to get you over the hump and into healthier carb territory!   
Sub this… For this…
Bun/bread/taco Lettuce wrap
Brown rice/white rice Cauliflower or Broccoli rice
Pasta Zucchini noodles or Spaghetti Squash
Pancakes Banana Egg Pancake
Eggs and toast Egg-stuffed Avocado
Crackers and hummus Raw vegetables and hummus
Potato chips Kale chips
Sugary cocktails with juice Try mixing with flavored sparkling water instead

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