Happy belated Saint Patrick’s Day! I married into the last name Shaughnessy and my oldest kid was born on Saint Patrick’s Day so my enthusiasm for this holiday has only increased over the years. If you're new here, welcome to my nutrition blog! My goal is to empower you with knowledge about the foods that fuel your body.

Common Misconception: Carbohydrates and Healthy Eating

Misconception: You must cut carbs to eat healthy.
Fact: Carbohydrates are an essential part of a healthy diet.

There are so many mixed messages about how to eat, and many of the different diets presented in our culture make big, broad generalizations about the three macronutrients: carbohydrates, protein, and fat. For example, I often hear this: "I’m trying to lose weight, I need to avoid carbs." For the next few posts, I am going to address the good and the bad of each of the three macronutrients. This post is about carbohydrates, and the following two posts will be about protein foods and fats.

The Good: Why Carbohydrates Matter

Carbohydrates are a primary source of energy for the body. They provide fuel for organs, muscles, and the central nervous system. Carbohydrates are the body’s preferred source of energy because they’re efficiently converted into glucose, which cells use for fuel. For those of you who are active or want to be more active, carbs provide readily available energy for muscles during exercise, which enhances endurance and strength. In addition, carbs support optimal brain function, as the brain relies heavily on glucose for energy.

Certain types of carbohydrates, such as fiber-rich whole grains, fruits, and vegetables, provide essential nutrients like vitamins, minerals, and phytonutrients. These nutrients affect our overall health, including digestion, immune function, and disease prevention.

The Bad: Recognizing Harmful Carbs

Excessive consumption of carbohydrates, especially of refined carbs like sugary snacks and white bread, can lead to weight gain, spikes in blood sugar levels, and increased risk of chronic diseases like type 2 diabetes and heart disease. Although carbs support optimal brain function, over-eating of refined carbohydrates and sugary foods can have negative effects on brain health. Diets high in refined carbohydrates have been associated with cognitive decline, impaired memory function, and an increased risk of neurodegenerative diseases.

Finding Balance: How Much Carbohydrate Is Right for You?

To sum it up, I recommend eating carbohydrate foods for a sustainable, long-term healthy diet but not eating too much. This leads to the question, “How much is too much?”. I love this question, but it is sort of a trick question when trying to give an answer in a newsletter. It's difficult to give a recommendation for an exact amount of carbohydrates to eat in a broad statement because a person’s needs vary based on factors like activity level, age, and metabolic rate. Although the exact amount may change from person to person, choosing the right kinds of carbs is key for everyone.

In lieu of a specific carb recommendation, I’ll offer some general guidance: carbohydrates should make up 45-65% of total daily calories for most adults. This is around 200 to 290 grams of carbohydrates per day in a 1800-calorie diet. This total carbohydrates count includes more than just those from the typically discussed high-carb foods (chips, bread, pasta, and sweets) but also carbohydrates from fruits, non starchy vegetables, dairy products, sauces, etc.

Tip: Aim to fill ¼ of your plate at meals with the right kind of carbohydrate foods.

Choosing the Right Kind of Carbs

What are “the right kind of carbs”? We call these complex carbs.

Complex carbohydrates are made up of long chains of sugar molecules and take longer to break down and digest. They’re found in foods like whole grains, legumes, and starchy vegetables. They provide a steady release of energy, helping to maintain stable blood sugar levels and provide the essential nutrients I talked about above (fiber, vitamins, and minerals).

On the other hand, simple sugars and refined carbohydrates are quickly digested and absorbed into the bloodstream, leading to rapid spikes in blood sugar levels. They’re found in foods like table sugar/candy, fruit juices, and white rice. While they provide quick energy, they lack essential nutrients and fiber.

Healthy Carbohydrate Sources

Complex carbohydrates are a healthier choice compared to simple carbs because they provide sustained energy, promote satiety, and offer a range of important nutrients.

If you are meal planning and/or grocery shopping, try these:

• Whole grains:
  • Brown rice
  • Quinoa
  • Barley
  • Oats (steel-cut or rolled)
  • Whole wheat pasta
  • Whole grain bread (look for varieties with whole grains listed as the first ingredient)
• Lentils:
  • Chickpeas (garbanzo beans)
  • Black beans
  • Kidney beans
  • Navy beans
  • Pinto beans
• Starchy vegetables:
  • Sweet potatoes
  • Potatoes (especially with skin)
  • Butternut squash
  • Acorn squash
  • Pumpkin
  • Corn
• Whole Fruits:
  • Apples (with the skin)
  • Berries (strawberries, blueberries, raspberries)
  • Oranges
  • Pears (with the skin)
  • Kiwi
  • Mangoes
• Non-starchy vegetables:
  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels sprouts
  • Bell peppers
  • Zucchini

The topic of carbohydrates is one that could be discussed at length, but I hope this newsletter gives you a few helpful insights. One big takeaway I want to leave with you today is if you are trying to lose weight, control diabetes, or implement a healthy diet in your life, don’t be afraid of carbohydrates and prioritize complex carbohydrates. In our culture carbs often get a bad rep because many people are consuming more simple carbohydrates and too much. If you are struggling to know how many carbs you need and how best to adjust your diet, consult a dietitian. I’m thinking you know at least one 😉

Wrapping Up

Thank you for taking the time to read my blog!

If you’re interested in one-on-one nutrition counseling, don’t hesitate to reach out to me at kelsey@finessenutrition.net. Just shoot me an email and we can talk about what would be best for you!