Weekly Wellness: Simple guide to carbs

1 year 10 months 3 weeks ago Monday, August 13 2018 Aug 13, 2018 Monday, August 13, 2018 12:20:00 PM CDT August 13, 2018 in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - I don't think I've ever had a nutrition talk with anyone who hasn't asked me about carbohydrates. Or referenced them as being "bad." Carbs aren’t bad – they are important and necessary. Glucose is the preferred fuel for tissues and organs, and is the ONLY source of fuel for our red blood cells. Without enough carbohydrates, the body will break down the protein in its muscles and organs to create usable glucose for these tissues and organs. If you're trying to build muscle, you definitely don't want this happening. It's a bit counterproductive, don't you think?

Carbohydrates are found in almost all foods, and they provide 4 calories for every gram. Not all carbohydrates are the same and your body will respond differently based on the type of carb you're enjoying. There are two types of carbohydrates: simple and complex.

Simple carbohydrates: They’re also known as “sugar.” This carbohydrate is made of one sugar or two sugar building blocks (glucose, fructose and galactose). Because the chains are short, they’re easy to break down, which is why they taste sweet. Simple carbohydrates include sweeteners like table sugar, syrup, and/or honey.

Complex carbohydrates: Can be either “starch” or “fiber.” This carbohydrate is made of three or more sugars connected in a chain. They use the same sugar building blocks as simple carbs, but the chains are longer and take more time to break down (which is why they don’t taste as sweet). Examples of foods high in complex carbohydrates would be bread, rice, pasta, beans, whole grains and vegetables.

The Recommended Dietary Allowance (RDA) for carbohydrates is 130 grams per day. This is the minimum amount required to fuel an adult’s brain, red blood cells and central nervous system optimally.

According to the Dietary Guidelines for Americans, carbohydrates should make up 45 to 65% of total calories in our diet—this is a good range for the average person. A good rule of thumb is to eat between 45-50% calories from carbohydrates. And if you're exercising vigorously for more than 1 hour daily (or you're training for an endurance event like a half marathon or marathon), you may want to increase that range to 55-56%.

Whether you’re looking to lose or maintain weight, or optimize performance, here are three rules of thumb* to help you choose healthy carbohydrate foods:

1. Choose whole food sources of complex carbs like vegetables, beans, nuts and seeds. One-hundred percent whole-grain breads, pasta and brown rice should also be included in this rule. These foods are a source of fiber, vitamins, minerals and protein.

2. Eat less complex carbs from refined sources like white rice, white bread and traditional pasta. These foods are more processed, and have healthy nutrients stripped from them—namely fiber.

3. Enjoy simple carbohydrates in moderation. Most sources of simple carbohydrates are considered “empty calories” because they’re high in calories but contain low to no micronutrients. They’re a likely culprit when it comes to spiking blood sugar. You can consider fruit and milk an exception to this rule because both contain beneficial vitamins and minerals.

*These rules do not apply if you are highly athletic.

(Source: https://blog.myfitnesspal.com/a-beginners-guide-to-carbs/)

More News

Grid
List
COOPER COUNTY - A man from Gravois Mills was killed Tuesday afternoon in a crash on Route B, north of... More >>
2 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 10:37:00 PM CDT July 07, 2020 in News
COLUMBIA - At the entrance to the playground at Cosmo Park in Columbia, you'll find a brightly colored message waiting... More >>
3 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 9:28:00 PM CDT July 07, 2020 in News
COLUMBIA – Columbia Public School District gave parents and students the option of attending in-person classes, or attending online classes... More >>
3 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 9:27:00 PM CDT July 07, 2020 in News
CORINTH, Miss. (AP) — A Missouri man suspected in a Tennessee kidnapping was found during a traffic stop in Mississippi.... More >>
3 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 9:01:42 PM CDT July 07, 2020 in News
COLUMBIA - It's official —masks will be required in Columbia starting Friday. KOMU spoke to several different Columbia businesses... More >>
5 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 6:42:00 PM CDT July 07, 2020 in News
COLUMBIA – Monday marked the deadline for parents to fill out a Columbia Public Schools survey asking whether families prefer... More >>
7 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 5:21:00 PM CDT July 07, 2020 in Continuous News
MISSOURI — As COVID-19 continues to spread throughout Missouri, state and local officials confirm new case counts daily. ... More >>
7 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 5:00:00 PM CDT July 07, 2020 in News
KANSAS CITY —A Jefferson City businessman pleaded guilty to tax evasion in federal court Tuesday. According to a Missouri... More >>
8 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 4:28:00 PM CDT July 07, 2020 in News
JEFFERSON CITY — Missouri's National Guard held a free COVID-19 testing event in Cole County on Tuesday. Tuesday was... More >>
9 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 2:44:00 PM CDT July 07, 2020 in News
COLUMBIA — Missouri — and Boone County — have loosened restrictions on businesses about COVID-19 in recent weeks. But some... More >>
10 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 2:07:00 PM CDT July 07, 2020 in News
COLUMBIA - City officials announced Tuesday they will suspend curbside recycling pickup indefinitely, effective July 8. A press release... More >>
10 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 2:04:48 PM CDT July 07, 2020 in News
COLUMBIA — After the Columbia City Council voted to approve a mandatory face mask order Monday night, the City of... More >>
10 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 1:49:00 PM CDT July 07, 2020 in News
COLUMBIA — After COVID-19 caused Rainbow House to cancel its biggest fundraiser of the year, a mid-Missouri couple took it... More >>
13 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 11:31:37 AM CDT July 07, 2020 in News
Editor's note: Vivek H. Murthy served as the 19th Surgeon General of the United States and is the author of... More >>
13 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 11:23:26 AM CDT July 07, 2020 in A Brighter Tomorrow
As COVID-19 continues to spread, KOMU 8 will continue to update you about impacts in the community. You can... More >>
13 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 11:19:00 AM CDT July 07, 2020 in News
COLUMBIA—The topic of police reform dominated the public comment portion of Monday’s Columbia City Council meeting. ... More >>
14 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 10:00:44 AM CDT July 07, 2020 in News
COLUMBIA - Columbia City Council voted 6-1 in favor of the mandatory mask ordinance Monday night. The order will go... More >>
23 hours ago Tuesday, July 07 2020 Jul 7, 2020 Tuesday, July 07, 2020 12:46:00 AM CDT July 07, 2020 in News
COLUMBIA -The community came together Monday night to remember victims of a double homicide . People came together in... More >>
1 day ago Monday, July 06 2020 Jul 6, 2020 Monday, July 06, 2020 10:23:00 PM CDT July 06, 2020 in News
Columbia, MO
Broken Clouds 76°
1am 78°
2am 78°
3am 76°
4am 75°