Are Carbs Bad?

So many people have misconceptions about exactly what a carbohydrate, or "carb" is. They run from anything made of bread or pasta in fear of it sticking to their thighs or belly. There are a couple "diets" which remove starchy carbs--with the idea that carbs hinder weight loss.

You can eat bread, pasta and rice, and be healthy and lean. 
But the truth is, it's the quality, type and amount of carbohydrate that matters.

A carb is actually any food that gives the body energy. Most carb sources started by growing out of the ground, as a plant. And really, the lower we eat on the food chain, the more quality energy we'll get from our food.

A donut is a carb. (and a fat) It's a carb, because it gives us energy, but it's made with "refined" ingredients, white flour--flour which is stripped of its nutrients and bleached white.

Let's say this donut is 300 calories.





The fact is, this turkey enchilada is also 300 calories.

But it contains a different kind of carbs, called complex carbs. The enchilada is made with a small, whole grain tortilla, it is stuffed with a few black beans, ground turkey, and topped with lettuce and salsa. (these are vegetable carbs, natural wholesome foods that are unprocessed.)

Ok.. we're talking about two diffent foods that are 300 calories each. Big deal. Can you nutritionally swap one for the other? No. Your body knows the difference.

When you eat a donut, your body breaks down those refined sugars and carbs very quickly, because they were already broken down in the manufacturing process. Then, your blood sugar spikes and you have a sudden burst of energy. About an hour later, your body is trying to deal with the sudden onslaught of sugar, and your energy crashes.. so you reach for another donut. But don't do it!!!

When you eat the enchilada, you have a more superior form of energy in the whole grains, veggies and turkey. It's energy that lasts longer because it releases into your bloodstream gradually. The lean meat in the enchilada provides protein which keeps you fuller, longer and helps build lean, strong muscles. The black beans provide filling fiber and the salsa gives you flavor with few calories. You don't have sugar rush or crash and burn feeling of downing a few donuts.

Complex carbs give me excellent energy to push through grueling workouts and work harder--so I can burn more calories.

So how does this translate to eating bread and pasta? Chose whole grain bread, whole grain pasta and brown rice and keep the serving sizes small. I always tell people, have pasta, but make the serving the size of your fist. Then, have a big salad on the side. Stay away from white bread, white flour, white potatoes and sugar.

Eat a piece of crusty whole grain bread from the bakery, but then don't bread your chicken or pile potatoes on your plate.

Eat brown rice, quinoa, barley or farro. But eat about 1/3 of a cup cooked and round it out with vegetables. Our bodies need and want complex carbs to run, jump, think clearly and do all the amazing things we accomplish each day. But too much of any food like carbs, even "healthy" food, packs on the pounds and puts us at risk for all those diseases we don't like to talk about.

Yes. You can and should eat pasta if you want to!