Let’s Talk About Carbs

by Sherry Steinman

During the month that hosts Thanksgiving and leads to Christmas, we find ourselves in November knowing that lots of carbohydrates (carbs) are coming our way soon. M-m-m … sweet potatoes and homemade rolls! There’s been much written on the subject of carbs, and some of it is misleading. Carbs are not all bad for you! Our bodies need them.

Carbs have a rightful place in our diets, as they serve as a source of energy – and yet, consuming too many of them, and/or doing so at the wrong time (minutes before you go to bed) does not promote good health. According to nutritionists and exercise trainers, to be effective, an individual will restrict their carb intake to deplete the body’s glucose stores and burn fat. Then they’ll add carbs back into the diet prior to training or competition to refuel their glycogen stores for optimal performance. This is referred to as ‘carb loading’ – a form of ‘carb-timing’ to optimize the use of carbohydrates in managing the body’s use of this macro-nutrient.

The key to effective carb-timing is to focus on complex carbohydrates (more naturally occurring) and reducing or eliminating refined carbs from the diet (soda pop, candy, pastries, etc.) Refined carbohydrates cause inflammation, and can lead to poor gut health. By the way, ‘refined carbs’ are those that have had their nutritional value removed through the manufacturing process. Think about that – why are we eating them? White bread, muffins, and snack foods are all in this category. Complex carbs are more natural, and include sweet potatoes, oats, fruits, and vegetables.

In general, if you want to start being more intentional about your carb intake, focus first on minimizing refined carbs, and make your choices in favor of complex carbs.

So … bring on those healthy sweet potatoes this month – as long as they are not drenched in brown sugar!