Last weekend I got the chance to check out the Eastern Market for the first time...lots of beautiful flowers, fresh fruits and vegies and unique retail items but the one vendor who caught my eye was a baker. His sign read, "the whiter the bread, the sooner you're dead." Ok so I know someone out there has a grandpa who only ate white bread and lived to 90 and we all know that there are MANY factors that contribute to our longevity BUT this sign has a lot of truth...it caught my attention and thought maybe it would catch yours as well. The truth is that many Americans today have been convinced by the media that all Carbs/Carbohydrates like bread and pasta and even grapes are bad for us...but the truth is simple yet important.
There are "bad carbs" and "good carbs," and the distinction between them is all in their fiber content. In fact, "good carbs" (those with at least 3 grams of fiber per serving ) should be at least 50 percent of all the calories you take in in one day.
Examples would be whole grain breads and cereals, brown rice, whole wheat pastas, fresh fruits and vegetables. Good carbs are loaded with nutrients our bodies need and their fiber content plays a huge part in not only our overall health but in effectively managing our weight as well. The average American consumes 12 grams of fiber per day although the recommendation is 25-30 grams and what often baffles individuals is that those who increase their fiber intake to the recommended 25-30 grams actually consume an average of 25 percent fewer calories per day. This decrease in calories is due to the expansion of the fiber in our guts and the message it then sends to our brains that we are full. The more we get that "I'm full" message the less likely we are to over eat. So back to the "bad carbs" (which include white bread, pasta, crackers, and cereals with little or no fiber as well of course fries, chips and pastries)...these carbs provide us with just empty calories and are to be limited. (Please note there are NO fruits and veggies listed under bad carbs!) Bad carbs don't provide us with any nutrition...they don't really fill us up bc of their lack of fiber and they tend to sabotage our blood sugar making it harder to control our weight. So your challenge for this week is to include some more good carbs in your diet...grab a bag of granola or a loaf of Great Harvest bread from the front desk...make an attempt to consume 5 fruits or vegetables daily...start reading labels at the grocery store...empower yourself to take control of your health and your weight by including more of these good carbs...carbs that have 3 grams of fiber or more per serving in your diet. Watch how you feel better...you have more energy and you find yourself not as tempted to go for that second helping. Its a simple change but a powerful one and one that has been proven to both improve our health and to shrink our waistlines along the way!!
