3 Ways to Cut Carbs

Many people are confused about carbohydrates, and many give carbohydrates a bad name, but keep in mind that it’s more important to eat carbohydrates from healthy foods than to follow a strict diet limiting or counting the number of grams of carbohydrates consumed. Carbohydrates have many nutritional and mental health benefits and should not be restricted from your diet for several reasons. Although it may take some time to adjust to this concept if you have been conditioned to avoid these foods, do not be afraid to incorporate carbohydrates into your diet

My Top 3 Ways to Cut Carbs

1. With a knife

2. In half

3. Diagonally

Did I fool you?

Carbohydrates are the most important source of energy for your body. They are one of the three main macro nutrients, with the other two being protein and lipids (fat).

What about the ‘Bad’ Carbs?

According to the U. S. Department of Agriculture (USDA) Dietary Guidelines for Americans, the best carbohydrates are those that contain a lot of fiber, like vegetables, fruits, and whole grains. These types of carbohydrates take longer to break down into glucose and give you the most nutrients along with your calories. These carbohydrates are known as ‘complex carbohydrates’.

Refined carbohydrates are sometimes referred to as "bad” carbohydrates. These are carbohydrates that have been processed to remove parts of the grain and have had sugar added. Common examples of refined or processed carbohydrates are white bread, cakes, and cookies. When embracing food freedom with a focus on becoming and intuitive eater there are no ‘good’ or ‘bad’ carbohydrates. To put it simply, a carbohydrate is a carbohydrate and all carbohydrates have a place in a nutritious and balanced diet.

Sources of Complex Carbohydrates Include:

• Fruit

• Whole grain bread

• Quinoa Whole grain or bean based (i.e., chickpea) pasta

• Oatmeal

• Starchy vegetables such as sweet potato, butternut squash, beets

• Beans (i.e., kidney beans, chickpeas, black beans)

What is SO Special about Carbohydrates?

Here are a few reasons that carbohydrates are important for our mind and bodies:

• Glucose (breakdown of most carbohydrates) is what our brain utilizes for energy

• Fiber (source of carbohydrate) plays an important role in digestive health

• Your brain and gut communicate – the brain is part of the control system for the gut (1) Complex carbohydrates can increase healthy gut bacteria (2)

• Gut bacteria is associated with mood and mental disorders (3)

• Carbohydrates are essential for the production of serotonin – serotonin is a neurotransmitter that regulates mood Inadequate carbohydrate intake can increase cortisol levels, the stress hormone (4)

• Carbohydrates regulate blood sugar – without carbohydrates, your blood sugar can drop too low and cause lethargy and irritation can damage the inner lining of the blood vessels could drive insulin resistance and type 2 diabetes

What is YOUR favorite carbohydrate?

To your food freedom,

Julianna Szatmari MS, RDN

Registered Dietitian Nutritionist

Medical Nutrition Therapy and Intuitive Eating Expert

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