Cutting carbs is not the path to optimal health l Expert Opinion
Instead of cutting, think of what to add to ensure that every meal is satisfying and nutritious. You'll also frame your relationship with food in a more positive light.
We are a full month into 2022 and resolutions are in full force — that is, if they haven’t been forgotten already. Many resolutions include a diet, and the preferred villain of most fad diets is carbohydrates.
But the truth is, carbohydrates are not the enemy, and half of our daily caloric needs should be coming from carbohydrates. The exact amount needed might vary, depending on the individual, but carbohydrates are our bodies’ primary source of energy.
And yet so many fear this nutrition source. I want to take that fear away by helping you understand that variety in your carbohydrates is key.
Many of my clients get discouraged because they feel as if everything they eat is a carb. They’re not wrong — the majority of our food does contain carbs and that’s great! So let’s break down carbs and nutrition.
The Academy of Nutrition and Dietetics recommends that 45% to 65% of our daily calories come from carbs. This does not mean that you should eat bread, crackers, cookies, and sweets, a common misconception. Fruits, vegetables, and dairy products also contain carbs and have more nutrition than just sugar.
They have fiber, vitamins, minerals. Another common misconception is that all our carbs have to be whole grains, but only about 50% of your daily carbs should be whole — though it’s fine to go for a larger share if you truly enjoy whole grains. It’s important to note that brown rice and whole wheat bread are not the only whole grains. You can also try barley, buckwheat, bulgur, farro, quinoa, millet, oats, popcorn, and sorghum, to name a few more.
Grains are considered whole when you use the whole grain (seed), which provides fiber, antioxidants, vitamins, and minerals. Adding variety in your whole grains can help you reframe your relationship with bread. Just be sure to look for “whole wheat” bread, as “wheat bread” can be made with 100% refined flour.
Instead of cutting out carbs, think of the nutrition you can add to make it a complete meal. Adding protein; healthy fat such as nut butters, olive oil, or avocado; a fruit; and/or a veggie rounds out your meal and allows you to feel satisfied. Remember, each meal is meant to carry you to the next time you are able to eat. Making sure that every meal is satisfying and nutritious will help frame your relationship with food in a more positive light.
And you don’t have to fear refined carbohydrates. Again, the key is adding nutrition. If you’re eating fruit as a snack but know it won’t be enough, add some protein to help you feel fuller longer. Having a dairy? Guess what: Dairy includes not only carbs but also protein.
The goal is to not be afraid of carbs but to see them for the amazing energy source that they are. Adding them to your day can be tasty and satisfying.
Dalina Soto is a registered dietitian and founder of Nutritiously Yours, a Philadelphia-based bilingual nutrition counseling service offering virtual consultations. Find her on Instagram at @your.latina.nutritionist.