What You Need to Know about Carbs

Breaking Down the Carbohydrate The Good, the Bad and the Necessary NorthShore University Health S ystem Carbohydrates get a bad rap. Many diets seek to curb or cut carbohydrates entirely but is that really the key to healthy weight loss? It's not! In fact, carbohydrates are an essential part of any healthy diet. NorthShore University HealthSystem takes a closer look at carbohydrates to help you start thinking in terms of quality rather than quantity. Why Are Carbs So Carbs are the primary source of energy for the human body. You can't do without them! Important? The Journey of the Carb 3 are broken down & turned into Carbs glucose Glucose is stored or used throughout the day to maintain steady energy levels The energy made is used during physical activity, mental work and more TIP FOR DIABETICS: It's important to keep track of your carb intake to keep glucose levels within a healthy range. Aim for 45-60 grams of carbs per meal. It's Simple.. or Complex! Simple Carbs Complex Carbs Simple carbs are just that-simple. They are composed of 1 to 2 easy-to-digest sugars and, in most cases, are of little nutritonal value. Try to limit your consumption. They consist of a series of sugars which take longer to digest, providing the body with a consistent level of energy throughout the day. Examples: Examples: soda/juice sugary desserts white bread white rice whole grain pasta/bread legumes nuts/seeds FIBER SUGAR RUSH! SLOW & STEADY Complex carbs are often high in fiber and keep you feeling fuller longer Slower digestion means sugars are released into the blood at a Rapid digestion means peaks and valleys in sugar and energy levels more consistent rate .00 low blood sugar "Sugar Crash" Sudden fatigue when blood sugar levels drop STORE IT! Insulin hormone levels, which are responsible for regulating fat storage, spike and tell the body Fruits & some vegetables are considered simple carbs but are high in fiber, making them behave more like complex carbs in the body. to turn carbs into fat CARBS FAT It's easy to separate the good from the bad when it comes to carbs. Quality is key. Focus on high-fiber, nutrient-rich foods! Good Carbs: Make the Switch Carbs that are high in fiber get absorbed at a slower rate, helping you avoid highs and lows in blood sugar levels. Try these healthy, high-fiber carbs: Unsalted Popcorn Avocado Oatmeal 5 g carbs & 1g fiber / cup 13 g carbs & 7 g fiber / half 32 g carbs & 4 g fiber / cup Almonds Hummus Raspberries 2g carbs & 1g fiber / 10 almonds 9 g carbs & 3.5 g fiber / 1/4 cup 15 g carbs & 7g fiber / cup Hidden Surprise! These Foods are High in Carbs Carbs Yogurt 40 g carbs / cup Caramel Macchiato 25 g carbs / 12 oz. cup Orange Chicken 146 g carbs / standard order size Baked Beans 52 g carbs / cup Tips For Eating The Right Carbs Choose snacks like popcorn, whole grain cereal, dried fruit or unsalted nuts Check the ingredient list Look for the following items to be listed first in an ingredient list: whole wheat, brown rice, buckwheat and/or rolled oats Mix in whole wheat flour with white flour 1st in pancake, waffle and muffin recipes northshore.org shape.com/healthy-eating womansday.com huffingtonpost.com livestrong.com diabetes.org nutritionmd.org Sources webmd.com ENERGY