Are carbohydrates victims of a bad press or are they just bad for you?
Many of the most popular diets of the last decade – Atkins, Keto, Low Carb Paleo – have promoted minimal carbohydrate consumption, which has probably contributed to its demonization. We spoke with three registered dieticians (and a director of diabetes education and care) to recommend four diets that promote a healthy lifestyle – and all encourage the consumption of healthy carbohydrates. Follow their advice and it could be your delicious way to eat more bread and pasta.
A reference to low carbohydrate diets
The nutritionists we've talked to noted a lack of research on the long-term effects of low-carbohydrate diets. That is, Allison Knott a registered dietitian and sports nutrition specialist, has a unique perspective on low-carbohydrate diets.
"A healthy diet does not build on the foods you take with you, but on the foods you add," said Knott. "When you start eliminating food groups, you have difficulty in getting some of the recommended intakes of vitamins, nutrients, and fiber." Dietitian Julie Cunningham agrees. "It's physiologically a fact that your brain prefers glucose as a fuel and your muscles too," Cunningham said. Carbohydrates are our main source of fuel. "
Plant-Based Whole Food
Dr. Caroline Trapp, Director of Diabetes Education and Care at the Physicians Committee on Responsible Medicine (1
"It makes me crazy when my patients talk about not eating carbohydrates," Trapp told HuffPost. "I think it's important to distinguish between whole carbohydrates and carbohydrates from highly processed foods, be Whole fiber carbohydrates include oatmeal (rolled, cut from steel or porridge), quinoa, millet, couscous, barley, farro and wholemeal bread with at least three grams of fiber per serving. "Fiber helps regulate blood sugar, lower cholesterol, and relieve diabetes," she said. "It's the nutrient people would like to focus on."
The Mediterranean Diet is based on the eating habits of those who live or live near the Mediterranean Sea. Cunningham notes that they participate in regular physical activities such as walking and are significantly different from the standard American diet. This includes eating fatty fish such as salmon, tuna, herring, sardines and mackerel, and a ton of fruit, vegetables, nuts and legumes. Do not worry, they also eat tasty carbohydrates like wholemeal bread, whole wheat pasta and brown rice. She notes that this diet is ideal for prevention of heart disease .
"We do not want refined products like white rice, white noodles and sugary breakfast cereals," Cunningham said. "You want whole grains. Make sure the first ingredient on each bread you buy is whole grain and contains at least two grams of fiber per serving. Choose brown rice over white rice. Quinoa is good too and everything is an old crop. "It recommends eating between 6 and 11 servings of cereal a day, depending on your calorie need.
The Diet for Hypertension (DASH) helps every third American, the High blood pressure suffers It is a favorite of Knott who likes it to promote the consumption of fruits, vegetables, whole grains, legumes, nuts and oils while allowing dairy, fish and poultry. "Like most diets balanced in their recommendations when it comes to food groups, it is recommended to limit the addition of sugar, such as sugar-sweetened beverages, "she said.
Knott loves "every wholegrain in its natural state" like brown rice, farro and quinoa, but also pointed out that lentils are high in carbohydrates and full of vegetable proteins. And do not forget the starchy vegetables. "Potatoes, corn, peas, and carrots are slightly higher in carbohydrates [than other vegetables out there] but they're all encouraged," she said. "The key is to respect the recommended portions of vegetable carbohydrate sources and to consume enough fruit, vegetables, beans, seeds, nuts, legumes, and whole grains without thinking about the amount of carbohydrates.
Registered Dietician Melissa Mitri advocates the Flexitarian diet because it is balanced and "focuses more on what should be included in your diet than on what should be restricted , " Flexitarianists consume mainly plant-based foods, but the diet also allows them to eat a small amount of animal products." It focuses on absorbing more fiber and vegetarian protein sources [like legumes] which proves to be helpful The reduction in the risk of cardiovascular disease and of diabetes has proved while staying full, "she said. Mitri notes that the ideal amount of carbohydrates that are consumed per day can depend on your individual needs.
"It is easier to exaggerate the types of unhealthy carbohydrates we crave, such as cookies, pasta, white bread, and other foods that do not consume us "Mitri said, instead recommending whole-grain products such as quinoa, teff, bulgur and carbohydrate-stuffed vegetables." Winter squash, spaghetti squash, corn, S Sweet potatoes and peas are starchy, carbohydrate-rich vegetables, "she said. "They're all filling, nutritious and rich in Vitamin A which is good for your immune system and rich in fiber that's good for digestion." Change in diet. However, if you want to get healthier eating carbohydrates, consider these four plans.