There is a never ending battle between good carbs and bad carbs. The definition of a carbohydrate is chemically neutral compounds of carbon, hydrogen, and oxygen. Carbs are humans number one source of energy. Recently they have been getting a bad rep when it comes to weight gain. The truth is carbohydrates are essential, quite frankly, the essential macronutrient we need to eat. They fuel our each and every cell in our body to function throughout the day.
That being said, the issue comes into play when we eat excessive amounts of carbohydrates. Most people overlook the type of carb they’re eating and want to eliminate them completely. For example, many popular diets teach you to eliminate carbs completely without teaching you about the good carbs that you need to allow your body to function properly. Eliminated simple refined carbs and increasing high fiber, whole grains and fresh fruits and vegetables can make it simple to lose weight and get the correct amount of carbs you need.
Some Good Carbs — Whole fruits and vegetables, legumes, nuts, seeds, brown rice, whole wheat bread and pasta, quinoa, and oats.
Some Bad Carbs — White flour, white potato products, white rice, sugar-sweetened snacks and beverages, instant oats, and sugary breakfast cereals
Here are some ways to help eliminate those bad carbs
Eliminate sweetened beverages.
DO NOT DRINK YOUR CALORIES — sugar-sweetened beverages are empty calories. They have little to no nutritional value to your diet.
A 12-ounce can of sugary soda contains 38 grams of carbs, and a 12-ounce sweetened iced tea has 36 grams of carbs. These come entirely from sugar.
Cut Back on White Rice, Pasta, and Bread.
According to the government issued guidelines of MyPlate, it is suggested that at least half of your grain intake should be whole grains. Personally, I think all of your grain intakes should be whole. White pasta, rice, and bread strips each grain of its fiber and other vitamins and minerals. This leaves you with a whole lot of calories and no nutritional value.
Stop Drinking Fruit Juices
Unlike whole fruits, juices contain no fiber and all sugar. Although it provides some vitamins and minerals, it’s no better than sugar-sweetened beverages in terms of sugar and carbs. This is true even for 100% fruit juice
It’s best to avoid juice completely. Instead, try flavoring your water by adding a slice of orange or lemon.
Ask for Veggies Instead of Potatoes or Bread at Restaurants
Eating out can be challenging for anyone watching what they eat especially when looking out for refined carbs. Most sides to entrees are starchy potatoes, pasta or bread.
Instead, ask your server to substitute low-carb vegetables in place of the high-carb foods. If your meal already includes a side of vegetables, you can have another serving, as long as the vegetables are the non-starchy type.
Replace Milk with Almond or Coconut Milk
Milk is nutritious, but it’s also fairly high in carbs because it contains a type of sugar called lactose.
There are several milk substitutes available. The most popular are coconut and almond milk, but there are also types made from other nuts and hemp. Vitamin D, calcium and other vitamins and minerals are often added to improve nutritional value.
Make sure you chose the unsweetened almond or coconut milk.