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Healthy Carbs to Start Eating Again

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Jill Weisenberger,
Red quinoa taboulli packs lots of nutrition, including healthy carbs.

Bring carbs back to the table! No more food fears, especially when it comes to healthy carbs. Below you’ll find my picks for healthy carbs to help shield the body from chronic illnesses.

Jill Weisenberger, MS, RD, CDE is ranked as one of US News & World Report’s, 10 Dietitian’s You Need to Follow on Social Media, and a four-time book author. She has more than 20 years of experience as a registered dietitian-nutritionist (RDN) and is a certified diabetes educator (CDE) and certified health and wellness coach. The following is sponsored content by Jill Weisenberger. You can learn more about Bay State Milling Company’s partnership with Jill here.

Disclosure from Jill Weisenberger: Thanks to Bay State Milling, the makers of HealthSenseTMHigh Fiber Wheat Flour for sponsoring this post. As always my words, advice and opinions are entirely my own. For more information, please see my disclosure policy.

Fear mongers – especially carb-bashers – may have you confused in the supermarket and bored at the dinner table. And you might even be avoiding the very foods that boost health. Last month I shared some truths about carbs. Today, I’m listing some carb-containing foods to start eating again. Why? Because we have to stop putting all carb-containing foods in the same baskets. Putting oranges and orange sherbet or whole grain toast and toaster pastries in the same food categories is just plain silly.

In the 80s and 90s, we vilified fat. We rationed nuts and shunned olive oil to “sauté” vegetables in broth! That was crazy! Today we vilify carbohydrates. Also crazy!

FYI, here are good fats for diabetes and the heart.

Food is so much more than fat, carbohydrate and protein (the 3 macronutrients). We have fiber, vitamins, minerals and thousands of phytonutrients that act as antioxidants, anti-inflammatory compounds, anti-microbials, cancer-fighters and on and on. When we make our food choices based on protein, fat and carb content, we’re missing the bigger picture of eating and health.

A bunch of leftovers and some fresh strawberries went into this bowl to create a wholesome, balanced meal. The strawberries, whole-wheat pasta, Brussels sprouts and white beans all provide carbohydrates.

A bunch of leftovers and some fresh strawberries went into this bowl to create a wholesome, balanced meal. The strawberries, whole-wheat pasta, Brussels sprouts and white beans all provide carbohydrates.

A recent NIH study helps make my point. Researchers housed and fed 20 adults on two different diets for 14 days each. The eating plans were matched for macronutrients, calories and fiber, but they differed in food quality. Since they were offered the same amount of calories, carbs, etc, you might expect their weight outcomes to be the same on each diet. But they were not. While eating higher quality food (with healthy carbs), subjects lost weight, and they gained weight on the lower quality diet.

The study wasn’t very long, so we have no outcomes on chronic disease. But I’m certain that eating better quality food – oranges and whole wheat toast, not orange sherbet and toaster pastries – gives us better standing to live a long, healthful life.

Healthy carbs

Let’s bring these foods back to the table.