c-a-r-b-s! carbs!

There’s a lot of confusion out there about carbs…let’s face it, there’s a lot of confusion in general these days.

And with confusion, comes a need for comfort.

So I’m here to bring you a happy message: Eat carbs! You’ll feel better and live longer.

c complex carbs = good

a ‘an apple a day…’

r refined carbs = bad

b blue zones + carbs = long life

s source of body’s energy

complex carbs = good carbs

Complex carbohydrates, aka "good carbs," are made up of sugar molecules, strung together in complex chains. Complex carbs are found in whole foods like sweet potatoes, whole grains, and beans. When you eat these foods, carbs are turned into glucose, which is then used as energy. When compared to simple carbs, complex carbs pack more nutrients. Additionally, they're higher in fiber and digest more slowly. Slow digestion means you feel full longer and can have long-lasting energy. The majority of these good carbs come from naturally occurring sugars found in whole foods rather than processed ones. 

an apple a day keeps the doctor away…

Fruit is nothing to fear—-it falls under the ‘simple carb’ category. Fructose is the fancy scientific name of the sugar in fruit. You’ve probably heard of high fructose corn syrup…that’s the bad stuff. Sugar in fruit comes with health-boosting fiber, vitamins, minerals, and phytonutrients. Be sure to include plenty of colorful fruits in your diet.

And if you want to hear what some plant-lovin’ doctors think of low carb diets, check out this short video (Dr. Garth Davis talking at the at 2020 USA Dietary Guidelines Advisory Committee meeting).

“candy, candy canes, candy corns, and syrup…”

North Pole elves thrive on the four food groups above (and soda pop!).

You are not a North Pole elf.

Refined carbs* don’t do your body any favors—-fun treats occasionally—but best not part of your regular rotation. Sorry, Buddy.

*white flour, white bread, white rice, pastries, sodas, snacks, ‘regular’ (not whole wheat) pasta, sweets, some breakfast cereals and added sugars

blue zones + carbs = long life

Dan Buettner, Blue Zones founder, is a National Geographic Fellow and multiple New York Times bestselling author.

He has discovered five places in the world ­– dubbed blue zones – where people live the longest, and are healthiest: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California.

And guess what they eat the most? CARBS!

Not ‘North Pole’ carbs (refined), but complex carbs found in whole foods: vegetables, whole grains, and beans. And yes, some simple carbs, found in fruits (you know that!).

Watch Dan Buettner discuss Blue Zones food on Rachael Ray’s show

source of body’s energy!

Carbs are our bodies’ number one energy source!

Good carbs help regulate your heart rate, digestive system, and breathing. Whole-grain carbs cause a slow + steady release of sugar into the bloodstream, which is then converted into energy, rather than stored as fat.

Because natural carbs retain water + fiber,

your stomach fills up fast, ensuring you won’t overeat.

If you want to know more about “good vs bad carbs” check out this podcast, from the non-profit Physician’s Committee for Responsible Medicine (PCRM).

“Carbohydrates are an important part of a healthy diet. But some people consider all carbs, from soda to sweet potatoes, to be equal. Decades of science tell us that this simply isn’t true—the body handles lentils differently than it does lollipops.”.

Lee Crosby, RD, Dietician, Physician’s Committee

Want “The Carbohydrate Advantage”? Of course you do! Read this. And check out the yummy recipe below.

Thai Baked Sweet Potatoes, from the Minimalist Baker website, a sweet recipe site.

Yay, CARBS!