Menu Monday: Let’s Talk Carbs

Let’s Talk Low Carbs (Carbohydrates) 

 

I hear my clients say “I’m eating low carb” all the time. They proceed to explain that they are eliminating breads, pastas, rice, etc. and instead, eating more vegetables and fruits. Then over time, they report that they could no longer sustain the low carb diet they had once committed to and had great success with.

 

So is low carb dieting worth it? Let’s take a closer look

 

The Mayo Clinic defines a low carb diet as one that “limits carbohydrates — such as those found in grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat.” There are several variations of the low carb diet out there yet why people try it seems to be pretty repetitive- weight loss and better overall health. Wellview Health Registered Dietician Lauree Singerland shares:

“You may choose a low carb diet for weight loss, but it may also reduce risk factors associated with type 2 diabetes, allergies and metabolic syndrome.” 

 

Are carbs needed?

The Dietary Guidelines for Americans recommend that the average healthy adult should consume 45 to 65 percent of daily calories in carbs. Whereas the remaining should come from protein and fats. That means with a diet of 2000 calories a day, you should aim for 900 to 1300 calories of carbs. Going below this guideline is rarely recommended and should be supervised by your Primary Care Physician. 

 

So what carbs are okay to consume?

Carbohydrates are either classified as simple or complex, which can be broken down further into: 

  • simple refined (table sugar)
  • simple natural (lactose and fructose)
  • complex refined (white flour) 
  • complex natural (whole grains or beans)

Singerland recommends when aiming for a low carb diet, “focus on a balanced diet of healthy, naturally occurring carbs like fruits, vegetables, seeds, grains, nuts and legumes” and “be aware of carbs that cause excess inflammation,  major blood sugar spikes and unwanted allergy symptoms.”

 

The conclusion:

A healthy, balanced diet for life should be the end goal no matter what.

 

 


 

Click HERE to learn more about the Wellview services available to you. We can’t wait to work with you!

 

– CASEY EDMONDS, CHC

Health Advisor  |  

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