Give Up Carbs? Over my Bread Body!
November is National Diabetes Month. Rates of pre-diabetes and diabetes are rapidly increasing across the U.S., not only among adults, but in kids, too.
Many people assume that when you have diabetes, you need to completely remove carbs from the diet. However, carbohydrates are the foundation of a healthy diet, regardless if you have diabetes or not.
If you need more convincing that pasta and breads can be enjoyed once again, continue reading as Hy-Vee Registered Dietitian Paige Green debunks common myths about carbohydrates:
Myth #1 – Carbs will cause excess weight gain
There was a time that fat was the most feared nutrient, but now carbs seem to be the "enemy." People are afraid of carbs, but carbs alone aren’t going to cause excess weight gain. The carbs that are good for you and your waistline are the ones that are going to leave you feeling satisfied. Look for grains that are dense in fiber, like whole grain breads and pastas, fruits, oats, and quinoa. Keep the baked goods, candies and sugar-sweetened beverages to a minimum.
Diabetic Tip: If you’re not already looking at the nutrition label on a food product, it’s time to start! A high fiber product is one that includes > 3 grams of fiber per serving.
LIVE 5-2-1-0: Choose water over sugary drinks
Myth #2 – Fruit contains too much sugar
Fruit is a carbohydrate and is often restricted on many diet plans, because it contains “too much sugar.” However, the sugar found in fruit is from natural sugar, and in addition, fruits also contains vitamins and fiber. If a diet plan states that fruit is off limits – run! Fruit is one of the healthiest, most wholesome ways to curb a sweet tooth.
Diabetic Tip: Include 2-3 servings of fruit each day. One serving = ½ a medium banana, 1 cup raspberries, 1 cup whole strawberries or 1 small apple.
TRY THIS RECIPE: Sweet Potato Shepherd’s Pie
Myth #3 – Protein > Carbs
People are protein obsessed, but it’s time to find your balance. It’s unrealistic to go weeks without eating carbs (hence yo-yo dieting). Finding a healthy relationship with carbs and incorporating them in your meal plan in the correct portions will help you maintain a healthy weight and can control cravings.
Diabetic Tip: While whole-grain carbs are satisfying, eating them alone can take your energy levels on a roller coaster ride. Adding a dose of protein with your carbs can stabilize blood energy levels. (Ex: apple + peanut butter, grapes + cheese, berries + yogurt).
RELATED: Popular protein myths debunked
Paige Green received her Bachelor of Arts degree in Business Management at the University of Northern Iowa in 2012. She pursued her passion for nutrition at Iowa State University, where she earned her Bachelor of Science degree in dietetics during the spring of 2015. She is a member of the Academy of Nutrition and Dietetics and the Iowa Academy of Nutrition and Dietetics. Paige truly sets out to educate individuals on finding a healthy balance in life and her passion for people and nutrition inspires clients of all ages. You can find Paige at the Waukee Hy-Vee.