Healthy Carbohydrates; No, It's Not An Oxymoron

Well it's Tuesday and again I am not looking forward to walking outside. Nick and I ended up turning on the heat last night, I can't believe it! Anyway, today I am going to discuss the wonderful topic of carbohydrates. It's so interesting to ask people what they think of when they hear the word "carbohydrate". Right now I'm enjoying my favorite meal of the day; my bowl of cereal (Fiber one, Multi-Grain Cheerios, Frosted Mini Wheats, frozen blueberries and soymilk) It's DEEEELICIOUS!

Since becoming a dietitian there are about three questions that I get asked all the time. One of those questions is "do carbohydrates really make you fat?". My answer to this question has actually changed through the years, as I've learned more about metabolism, microbiology and the body.

When the Atkins diet started to become very popular I was in school getting my undergraduate degree. I remember hearing about the diet and being disgusted by the diet plan of eggs, bacon, steak, burgers, and no fruits, vegetables, milk, or bread. I didn't understand how anyone could consider this a healthy diet, but to my surprise I read about the diet and found that many times this diet caused great weight loss and did not effect cholesterol! Of course, as I learned more about the diet I learned that most people did not keep their weight off for any long length of time and other problems were associated with the diet, such as kidney issues.

My first, and current job, as a dietitian was at a weight loss clinic. I learned right away that the product that I was going to be educating clients on was a low carbohydrate product, meant to provide all the necessary vitamins and minerals in a low calorie, low carbohydrate, and high protein formula. For me this was different than Adkins because the program was medically monitored, provided all the necessary nutrients, and included a maintenance plan for people to follow as they slowly started adding carbohydrates and more fats back into their diet.


Last month I read a book that has changed my perception of low-carbohydrate diets. The photo above is the book to which I am referring. After reading this book I can finally explain why Adkins dieters do not have a significant increase in cholesterol after eating pounds of steak and eggs. I'm still not a fan of the diet, at all, but I am more open to the ideas of low-carbohydrate diets, as long as they do not require eliminating entire food groups and they don't push high-fat meats. One of my favorite diets that I like to recommend is the South Beach Diet. This diet is similar to Adkins in some ways, but it allows for fruits and vegetables, it highlights the importance of lean protein sources, and the plan is realistic enough for someone to follow for their whole life. I also like the fact that the South Beach Diet gives people information about making better carbohydrate choices.

The bottom line is this: If you really need to loose weight, to the point where if you do not it can be a serious medical issue, than I would recommend finding a good low-carbohydrate diet plan. If you just need to loose 10 or 20 pounds, if you want to keep weight off that you have lost, or if you just want to be healthier all around, my advice is to focus on "good carbs" rather than "low carbs". By "good carbs" I mean:

Whole grain breads (my favorite is Brownberry, extra fiber)
Whole grain crackers, cereals
Fruits
Vegetables
Popcorn
Granola
Sweet potatoes



Bottom line: Basically you don't want to eat anything white. The more fiber, the better. The so called "simple-carbohydrates" are what will spike your insulin and make you hungry, even if you've just eaten! Stay away from simple carbohydrates to keep weight off AND stay healthy. Carbohydrates don't make you fat, but too many simple carbohydrates will not help if you are trying to loose weight.

Meanwhile, I am going to finish my yummy cereal and enjoy every carbohydrate-filled bite!