Carbohydrates & Fiber

True or False? Carbohydrates are unhealthy and cause weight gain.

FALSE! Contrary to what you may hear in the media, carbohydrates are very healthy for you and necessary in performing every day functions. Carbohydrates support the muscles and brain, making this nutrient vital for your health and survival.

Healthy Carbohydrates


According to leading health organizations, about 45-65% of your calories should be coming from carbohydrates, with a minimum of 130 grams per day for proper brain function. In other words, over half of what you eat during the day should come from "healthy" carbohydrate sources such as:

  • whole grains
  • fruits
  • vegetables
  • legumes (beans, peas, and lentils)
  • low or non-fat dairy products

These foods are considered healthy sources of carbohydrates because they provide more fiber, vitamins, minerals and phytochemicals than the "not-so-healthy" carbs, such as cookies, cakes, pies, potato chips and refined grain products like white rice, white bread and white pasta. Whole grains, vegetables and legumes are particularly high in complex carbohydrates and fiber (more details below). These "healthy carbs" are beneficial in lowering blood cholesterol, controlling body weight, and reducing the risks for many diseases.

Even the much-maligned potato can be a valuable source of vitamins and minerals when baked or boiled with the skin. Just avoid the high-fat versions, such as potato chips, French fries, hash browns, and baked potatoes smothered with sour cream, butter, or cheese. Similarly, corn on the cob and frozen whole corn are good sources of carbohydrates, as opposed to refined products coming from corn, such as corn syrup and deep-fried, over-salted corn chips.

According to Jeffrey Prince of the American Institute for Cancer Research,

"Eating vegetables, fruits, whole grains and beans, which are predominantly carbohydrate, is linked to a reduced risk of cancer, heart disease, stroke, diabetes and a range of other chronic diseases."

Furthermore, low-carb diets that promote increased intake of animal proteins and fat are, according to Prince, "increasing the risk of developing cancer, heart disease, stroke, type-2 diabetes and other chronic diseases."

Fad Diets
So, you may be asking yourself..."If carbohydrates are so good for me, then what is all the hype about low-carb diets?" The theory behind these fad diets is that carbohydrates (even the healthy ones) impair insulin function, making it difficult to convert the carbs into energy. Instead, the carbs are stored as fat and cause weight gain.

The Truth
Only by eating EXCESS carbohydrates (or protein or fat, for that matter) do you gain weight. Overindulging on essentially any kind of food will cause weight gain if not balanced by exercise/energy expenditure.

Most medical and nutrition experts agree that the long-term safety and effectiveness of low-carb diets have not been proven. Health professionals are concerned because those following low-carb diets often add more fat (especially saturated fat) and protein to compensate for the decrease in carbs. Excessive amounts of fat and protein increases the risk for heart, kidney and other diseases (not to mention constipation, due to lack of fiber).

In summary, choosing a variety of foods, including plenty of healthy carbs, eating balanced meals, and practicing moderation will help sustain a healthy life!

For more information on healthy carbohydrates, visit: www.essentialnutrition.org/carbs.php

Fiber
We can't forget about this powerful nutrient! Dietary fiber is a term used to describe parts of plant foods that are only partly digestible by humans. Fiber is a carbohydrate, but because most fiber is not digested, it contributes very little to calories. Fiber is only found in plant foods, i.e., in fruits and vegetables, whole grains, nuts, and legumes (beans, peas and lentils).

A fiber-rich diet reduces the risk of heart disease, cancer, diabetes, diverticular disease, gallstones, and kidney disease. There are two main types of fiber: soluble and insoluble. Soluble fiber helps lower blood cholesterol and control blood sugar. Insoluble fiber helps to move food quickly through the body and protect against colorectal cancer. Because both types of fiber have different functions in maintaining and improving health, you should include a variety of foods containing fiber in your diet.

The typical American diet is much too low in fiber. The American Cancer Society recommends 20-35 grams per day (depending on age and gender), but Americans consume an average of only 14-15 grams per day. By increasing your intake of "healthy" carbohydrates, you can easily add more fiber to your diet. As you do so, remember to drink more water to avoid feeling bloated and gassy.

Sugars
Sugar is another category of carbohydrate that is commonly listed on food nutrition labels. Sometimes called "simple" carbohydrates (as opposed to "complex" carbohydrates found in grains and vegetables), sugars usually digest quickly. Fruits (and some vegetables) contain natural sugars such as "fructose" that are considered more healthful than refined sugars, such as cane sugar and corn syrup. Fruits also contain healthful vitamins, minerals, antioxidants and phytochemicals that are not present in refined sugar products. In general, you should minimize sugar consumption, but if a meal contains fruit, the nutrition information might include "sugars" of the healthier type.