MEADVILLE —

While I am aware that many people are into following a “high protein diet” (not a fan), I am becoming more and more aware of how too many people are unjustifiably shunning carbohydrates (all types) in an effort to lose weight or improve health. It amazes me that so many people have come to believe that all foods like bread, pasta or rice are “bad”, and therefore they shun them completely. If I see one more person eating a hamburger without a bun…

I recently attended a wedding in which the woman behind me in the buffet line, knowing I was a dietitian, said, “You’re taking the pasta?” Clearly she was flabbergasted by my choice. Why? Why are you eating your burger without the bun? Why are you afraid of the bun? Why are you afraid of the pasta side dish?

Many believe that carbohydrates are "bad," and this type of blanket statement never warrants much truth. If carbohydrates were all so awful, I would have been obese a long time ago. I love carbs, and have been eating them my whole life (mind you, my pasta portion was an appropriate side-dish size at the buffet line, and I ate it all). At age 46, I admit that I am no swimsuit model, nor am I striving to be, but I’m certainly healthy and manage to maintain a reasonable weight.

The oversimplified statement “carbs are bad” is just as untrue as making the statement “fats are bad”. We need a balance of protein, carbohydrate and fat in our diet (all three provide energy, that is, calories).

Oversimplified food rules just aren’t worth using because food science is not that simple. Carbohydrates are found in a wide array of foods and all of them can fit into your diet (bread, potatoes, pasta, rice, cookies, oatmeal, popcorn, soft drinks, pie, cake). Carbohydrates essentially come in two forms: Simple and Complex, but this does not mean that there is no place in the diet for some simple carbs, it just depends how often we include them, and in what quantity. Some “simple carbs” provide some nutrition. For instance a slice of apple pie offers some nutrients (vitamins, minerals, fiber) but a handful of jellybeans does not provide any nutrients, just sugar. So you see, blanket statements are not so simple.

 

The basic building block of every carbohydrate is a sugar molecule (glucose, a simple union of carbon, hydrogen, and oxygen). Starches (bread, pasta, potatoes, rice) are complex forms of carbohydrate and are essentially chains of sugar molecules. Chemically these chains may be straight or branch out. The digestive system handles all carbohydrates in much the same way—it breaks them into single sugar molecules so our body can process them for energy (in the form of glucose). Some carbohydrates, such as fruits, contain simple sugars, but also provide important vitamins, minerals and fiber. Other starchy carbohydrates such as white rice, contain no fiber, are not considered a ‘whole grain’, but still provide nutrients (unlike sugary drinks or candy), so have a place in the diet.

 

Fiber is also a component of some carbohydrate foods and is important to include in the diet. There are two types – soluble and insoluble. Soluble fiber dissolves in water, and insoluble does not. Soluble fiber helps lower cholesterol by lowering LDL (or ‘bad’ cholesterol). It also helps regulate blood sugar, so is helpful to those with diabetes. Insoluble fiber helps keep our stool bulky, thereby helping to prevent constipation and promote regularity. Both help us feel full, and control hunger.

 

So, the next time you think about only putting the 8-ounce hamburger (550-600 calories, 30-40 grams of fat) on your plate instead of the Kaiser roll (250 calories, 1 gram of fat), think again. Take both to balance out your nutrients, and cut it in half and share it (400 calories, 15-20 grams of fat). Do not think of any one food or one food group as “bad”, or you will end up with imbalance in your diet. Without balance, you may be missing important nutrients and sabotaging your natural satiety or hunger control. Eat your carbohydrates at every meal. Fear not, foods from the bread and grain group are a good choice!

 

Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to http://www.rosannerust.com

©Rosanne Rust 2010