Not all carbohydrates are created equal! Many carbohydrates are highly processed (think soda pop and chips) but there are whole food sources of carbohydrates including brown rice, kale, sweet potatoes and whole fruit that are important components of a healthy diet. Carbohydrates provide fuel storage, energy for our brains, help us experience satiety (or satisfaction and fullness after eating), balanced cholesterol and regular bowel movements.

Quality matters when it comes to carbohydrates. It is important to consume carbohydrates wisely and to eat more complex carbohydrates vs simple carbohydrates.

• Simple carbohydrates: Generally taste sweet & provide quick energy 
  • Consumption of too much simple carbohydrates can lead to blood sugar spikes and crashes, weight gain, poor dental health and diabetes
    • Examples: Sugar, fruit juice, sweetened beverages, refined grains (white bread and white pasta), honey, maple syrup, agave 
• Complex carbohydrates: Provide slower fuel for the body and help us to feel full due to fiber content.
  • Examples include: Legumes & beans, nuts & seeds, vegetables, whole fruits and whole grains
• Fiber
  • Food sources of fiber include whole fruits, vegetables, beans, peas and other legumes, nuts and seeds and whole grains
  • Plant foods provide fiber and animal products do not
  • Fiber helps to normalize BMs, maintain healthy cholesterol levels and balance blood sugar levels
  • Fiber also helps to provide a sense of fullness with meals decreasing the likelihood of overeating 
  • We recommend eating 30-50 grams of fiber daily