Controversial Carbohydrates

Carbohydrates get a bad rap. When we think of carbs, visions of added sugar filled doughnuts and refined white bread often come to mind. But all plant foods are chock full of nutrient dense carbohydrates that supply a healthy dose of fiber, vitamins, minerals and hydration. This vital nutrient fuels our minds, bodies and hearts with the energy they need to be amazing humans.

Let’s explore how much carbohydrate we need, where to find it, and how to incorporate it into our day:

Carbohydrate Needs Vary with Activity Level, Health Conditions, and Preference

1. Athletes often fuel with higher carbs, but some choose a lower carb lifestyle and see success

2. People with diabetes may choose lower carb, or choose to balance carbs by combining them with protein and fat to keep blood sugar steady

3. Some people avoid certain types of carbs because they trigger cravings, while others enjoy having a variety in their diet

4. Certain types of carbohydrate-containing foods such as wheat and sugar can be inflammatory for some people, while others eat them as part of a balanced diet.

5. Consider experimenting with when and how you add carbs to your diet. For instance, focusing carbs around exercise can help fuel the athlete to perform and recover. Tapering carbs off in the evening, on the other hand, may help balance blood sugar and reduce cravings. Work with your nutrition coach to find an effective carb strategy for you!

Carbohydrate Food Sources

1. Complex carbs: These are filled with starch and fiber, and support long lasting energy

1. Sprouted grains

2. Brown rice

3. Quinoa

4. Oatmeal

5. Beans

6. Peas

7. Corn

8. Lentils

9. Starchy vegetables (potatoes, sweet potatoes, squash)

2. Natural Simple Carbs: These provide a quick burst of energy and are sweet to the taste

1. Fruits

2. 100% fruit juice

3. Refined Carbs: These may satisfy some heart hunger (think mom’s chocolate chip cookies), but as far as nourishment goes, these fall lower on the list. Consider crowding in complex carbs and natural simple carbs for their nutritional value, and acknowledging that refined carbs may sometimes nourish us in a different way.

1. White bread

2. Baked goods

3. Chips and crackers

4. Sweets

5. Sweeteners 

Structuring your Day Around Carbohydrates

In the two sample meal plans below, one client has chosen to dial up their carb level to promote optimal performance in the gym, while the other is working on decreasing carbs to manage cravings and reduce body weight while working a sedentary job. Note that both crowd in healthy carbs in their diets, just in different amounts! You might also notice that when carbs are dialed down, fat sources are dialed up. Client 2 incorporates more nuts, seeds, full fat dairy and oil to meet Calorie needs.

Client 1: Carbs dialed up

Client 2: Carbs dialed down

Breakfast

1. Dialed up: 1 cup oatmeal topped with 2 tbsp. Raisins and 2 Tbsp. walnuts in 1 cup soy milk. 2 hard boiled eggs

2. Dialed down: 1 cup almond milk with 2 tbsp chia seeds soaked overnight (chia pudding). 1 cup full fat greek yogurt with 1 cup strawberries

Lunch

1. Dialed up: Turkey sandwich on sprouted grain bread with lettuce, tomato and mustard. Apples and carrots on the side

2. Dialed down: Large salad with apples, sliced turkey, and cucumbers. ½ avocado, ¼ cup walnuts and oil and vinegar dressing

Snack

1. Dialed up: Whole wheat crackers topped with 1 oz cheddar cheese

2. Dialed down: Flax seed crackers topped with 1 oz cheddar cheese

Dinner

1. Dialed up: Stir fry with 1 cup broccoli, 1 cup carrots, 4 ounces of chicken, tbsp. Oil and tsp. Soy sauce over brown rice

2. Dialed down: Stir fry with 1 cup broccoli, 1 cup carrots, 4 ounces of chicken, 2 tbsp. oil and tsp. Soy sauce over cauliflower rice

Three-Point Balance Pro Tips: 

1. Take a look at the variety of fiber rich carbohydrate sources and complementary proteins (pictured above) in Mike’s plant-based dinner of Cannellini Beans, Kale, Whole Wheat Pasta with Sweet Bell Pepper and Cherry Tomato Salad.

2. Kim creates a complex carb packed Grilled Chicken & Berries Salad by adding quinoa to the mix, and suggests having precooked whole grains on hand like brown rice, quinoa and farro to build quick balanced meals. Try this one at home for a quick and easy lunch!

3. Laura follows a lower-carb lifestyle during meals and ups her carb intake to fuel and recover from workouts. At meals, she goes for fiber-rich carb substitutes such as riced cauliflower and spaghetti squash to replace some higher carb foods like pasta and rice in stir fries. On a heavy training day, however, she will choose carbs like grains and fruit to support her exercise efforts. Her favorite pre-workout fuels are bananas and Belvita crackers, and post-race she loves a good turkey sandwich on sourdough bread and honey mustard with a balance of carbs and protein.

One Small Step: Consider experimenting with when and how you incorporate healthy, nutrient dense carbs in your diet. Notice how increasing and decreasing your carb intake affects your energy levels, productivity at work, and performance in the gym!