Carbs 101

There seems to be a lot of carb confusion nowadays in the media and in the everyday American household.  Carbs seem to get a bad rap because of "low-carb" dieting hype.  But are carbs really bad for you?  Will eating a piece of bread cause you to blow up like a balloon?

The answer is no; unfortunately there is frequent misunderstanding about the effect carbohydrates have on our bodies- complex, high-carbohydrate foods (fruits, vegetables, legumes & whole-grains) are necessary for health because not only do they provide ENERGY but they provide essential nutrients that our bodies need. Carbs should constitute more than half of the calories we eat every day!

Some carb facts:

• Carbs are the MAIN source of energy for our bodies; and adults need about 130g carbs per day to provide enough energy to function
• People have a misconception about carbs; when they think carbs, they think: "breads, pasta, baked goods, sugar, potatoes,  and other foods that are high in fat and sugar"  YES these are carbs, but not the ones we should be bulking up on.  Ironically, North Americans get half of their energy from processed carbohydrates (good) but from white bread, soft drinks, cookies, cakes, doughnuts, sugars, syrups, jams, and potatoes (bad).

• Low-carb diets like Atkins or South Beach DO make you lose weight fast- but its WATER WEIGHT and will come back once you stop dieting.
• Fiber is an element of complex carbohydrates that is essential for a healthy digestive system, decreasing cholesterol, and helping us to feel fuller longer
• Alternative sweeteners ( Splenda, Stevia, etc.) have been proved safe for consumption and the daily limit is higher than one person could ever consume in one day

So what should we do?

1. Have balanced eating habits that include nutritious carbohydrates including fruits, veggies, and whole-grain breads and cereals.
2. Choose fiber-rich foods (see picture below!)

1. Eat less highly-refined/processed carbs
2. Sugar-free is better than added, caloric sugars (natural sugars are the best though)
3. Don't deprive yourself; if you want a brownie- have one. Food is to be ENJOYED! But, control your portions and fuel your body each and everyday with the nutrients it needs so that a little splurge doesn't turn into a lifestyle habit!

Butter vs. Margarine

Lots of people are concerned about the butter vs. margarine debate.  Which is truly the better condiment?  Being health conscious, I try to eliminate all of it as much as I can, but it will never be completely possible, as butter is necessary in baked goods and other foods.  When baking, I refrain from lite butters unless a recipe calls for it.

SOME INTERESTING BUTTER & MARGARINE FACTS

1.  Both butter & margarine have the same amount of calories.  Butter is slightly higher in saturated fats at 8 grams compared to 5 grams.  However butter has nutritional value and enhances the flavors of the food its added to.  Margarine has little nutritional value since it is composed of mostly chemicals... it is only ONE molecule away from being PLASTIC! 

2. Tub margarine contains fully hydrogenated vegetable oil- which in theory should contain zero amounts of trans fats, but because the process of hydrogenation isn't completely perfect, some trans fats inevitably occur in small amounts. And stick margarine contains partially hydrogenated oils- a guarantee for trans fatty acids.

2.  Whipped butters are lighter in calories because the butter is whipped, introducing air.  These are your best bets for using butter as a condiment.

3. If you're looking for a healthy substitute for butter in cooking, try canola or olive oils. 

AVOID:

-I Can't Believe It's Not Butter!

When it comes to trans fats, you just can't trust the nutrition label.  Look at the ingredient list; if you see partially hydrogenated oil; leave it in the cooler.

Some healthier butter choices:

-Breakstone's Unsalted Whipped Butter

 70 calories, 7g fat per 1 Tbsp.

-SmartBalance Omega Buttery Spread Made with Extra Virgin Olive Oil

60 calories, 7g fat per 1 Tbsp. serving
Smart Balance adds in flaxseed oils, earning you 20% of your daily intake of omega-3 oils.

-Spectrum Naturals Organic Olive Spray Oil 

0 calories, 0g fat, 0mg sodium
There's no extra ingredients or chemicals here- just extra virgin olive oil, a very heart-healthy fat (over vegetable oils).

Eat This, Not That!

So about a year ago, I picked up a handy little book called "Eat This, Not That" by David Zinczenko at Bed, Bath, and Beyond.  I know, random place to buy a book on nutrition, yes?

Well.  Let me just say that I have greatly underestimated its nutritional guru-potential until recently.  It is pretty cool and extremely handy.

SO, I have decided that I will start by regularly sharing some of the tips that Mr. Zinczenko has given, because they are very helpful.  Hopefully these tips will inspire you, as well as inspire ME!! to adopt long-lasting healthy eating habits.  In this particular book, he talks about the supermarket do's and don'ts (I have another one that talks about restaurant foods- it will get blog attention too) and cuts straight to the chase about what you should and shouldn't buy.

To start, I'll list some tips that the book starts with:
 Secrets the Food Industry Doesn't Want You to Know.


1.  Numbers can be deceiving.
On the front of a box of  Reduced Fat Club Crackers-in large yellow letters- you'll find the claim, "33% Less Fat Than Original Club Crackers."  Their math is accurate- the original product contains 3 grams of fat per serving (4 crackers) while the reduced-fat version has 2 grams.  So, yeah its a 33% difference, but is it meaningful?  And, apparently the reduced-fat version has 33 percent MORE carbs than the original- perhaps because when they took out 1 gram of fat, they replaced it with 3 grams of refined flour & sugar.


2.  Food can legally contain maggots.
Unfortunately, the FDA limit on rodent droppings and other appetite killers in your food isn't zero.  They won't hurt you, but still.... that's gross.


3.  Long lines will make you buy more.
According to a study at UofA, you're 25% more likely to buy the sodas and candy around you when stuck in a long checkout line.  Also, those sneaky supermarkets design their stores so that the staple foods (milk, bread, eggs) are usually at the back of the store...


4.  Calorie Counts May be Wrong
This is because the FDA is more likely to punish food manufacturers for overstating net weight of a product than understating it.  So, often, your favorite snack, like an Oreo, will have a few more calories than you think you're eating.




Now isn't the government just great?!  I find that the biggest thing for me when I go to the store is that I end up buying a WHOLE lot more if I'm hungry.  Don't do it.  You'll end up buying cheap, fatty snacks that you otherwise would have skipped over.

Check out David Zinczenko's book and his other articles on his website, as well as stay tuned for additional advice...

and stay healthy this summer! :)