We’ve all heard how bad it is to eat carbohydrates . . . . right?! They make you gain weight, so you should definitely steer clear of carbs . . . . right?! Well, maybe those rumors aren’t really true. Let’s clear this up once and for all. 😉
WHAT IS A CARBOHYDRATE?
According to Dictionary.com:
carbohydrate
[kahr-boh-hahy-dreyt]
noun
1. any of a class of organic compounds that are polyhydroxy aldehydes or polyhydroxy ketones, or change to such substances on simple chemical transformations, as hydrolysis, oxidation, or reduction, and that form the supporting tissues of plants and are important food for animals and people.
That clears it up, doesn’t it? 😉 Well…….maybe not. In simple terms—the main purpose of carbohydrates in the diet is to provide energy. It’s as simple as that, however we do need to pay attention to what kind of carbs we eat.
ARE THERE GOOD AND BAD CARBS?
Yes, and here’s an easy way to know the difference.
Good carb (complex/whole) = a carbohydrate that is unprocessed and in its natural state
Bad carb (simple/refined) = a carbohydrate that has been refined or processed
Examples of good carbs: brown rice, whole grains, potatoes, vegetables (green, leafy & starchy), whole fruit, legumes, oatmeal and whole grain bread. Why? They are low in calories, high in fiber, high in vitamins and minerals. They are also low in calorie density (more on that below).
Examples of bad carbs: crackers, pastries, fruit juices, white flour, white rice, white pasta, pretzels, white sugar. Why? They are processed, high in calories, low in fiber and have barely any vitamins or minerals. They are high in calorie density.
WHAT IS “CALORIE DENSITY”?
Basically, it means the measurement of calories per weight of the food item. For example, one pound of spinach has approximately 100 calories, yet one pound of steak has about 1200 calories. Even worse is oil which has over 4000 calories per pound. Hopefully, nobody ever eats a pound of oil! 😊 A more realistic statistic is that one tablespoon of olive oil = 120 calories, which is basically the same as eating a whole, medium sweet potato. Which one would be more filling? If you’re trying to be healthier and lose or maintain your weight, eating foods that are low in calorie density are your best bet. Watch for my upcoming blog post on Calorie Density for more information.
WHAT ABOUT POTATOES?
Potatoes have had a bad rap, when in reality, they are one of the best foods you can eat! Potatoes of all varieties are a great source of healthy carbohydrates, potassium (more than bananas), fiber and vitamin C. They are low in fat, have zero cholesterol and are low in sodium. Plus, they are filling!
Carbohydrate Fact Sheet on Potatoes (PDF)
THE HEALTHIEST PEOPLE IN THE WORLD EAT A LOT OF COMPLEX CARBOHYDRATES
When you look at populations from around the world, those that are the healthiest get the majority of their calories from starches which come from complex carbohydrates. Throughout history, research shows that the primary food source for all people has been starches. If you travel to Asia you find the main staple is rice, in South America they eat potatoes and in Africa, millet or sorghum might be served. In North America, corn was a staple for thousands of years.
The problem with eating starches isn’t from eating the starches. It comes from the way you prepare them and the not-so-good stuff you eat with them (ie: frying a potato in oil or a baked potato with lots of butter and sour cream) or eating pre-packaged, processed foods.
CONCLUSION
Carbohydrates are not bad for you as long as you eat the right type. You can have great health, lose weight, and feel satisfied after meals if you load your plate full of complex/whole carbohydrates.
BOOK RECOMMENDATION
If you’re interested in learning more about how eating starches can help you be healthier, I suggest this excellent book, The Starch Solution by John A. McDougall, M.D.
POTATO VIDEO 
I saw this video the other day and thought it would fit in nicely for today’s blog.
“Mmmm Potatoes” ENJOY!
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