by Rosanne Rust

While I am aware that many people are into following a “high protein diet,” I am becoming more and more aware of how too many people are unjustifiably shunning carbohydrates of all types in an effort to lose weight or improve health. It amazes me that so many people have come to believe that all foods like bread, pasta or rice are bad, and therefore they shun them completely.

I recently attended a wedding in which the woman behind me in the buffet line, knowing I was a dietitian, said, “You’re taking the pasta?” Clearly she was flabbergasted by my choice. Why?

Many people believe that carbohydrates are bad, and this type of blanket statement never warrants much truth. If carbohydrates were all so awful, I would have been obese a long time ago. I love carbs, and have been eating them my whole life (mind you, my pasta portion was an appropriate side-dish size at the buffet line, and I ate it all). At age 46, I admit that I am no swimsuit model, nor am I striving to be, but I’m certainly healthy and manage to maintain a reasonable weight.

The oversimplified statement that “carbs are bad” is just as untrue as making the statement “fats are bad.” We need a balance of protein, carbohydrate and fat in our diet; all three provide energy, that is, calories. Carbohydrates such as white breads, white rice, sugary drinks, juices, candy, pastries, baked goods and other highly processed, low nutrient foods may lead to weight gain if eaten in large quantities, but more complex carbohydrates, such as whole grains, pasta, beans, fruits and vegetables can promote good health and a balanced diet. These types of carbohydrates (whole grain breads, brown or wild rice, fruits, veggies) deliver important vitamins, minerals and fiber—and also “phytochemicals,” substances in foods that promote health and reduce disease risk.

Carbohydrates are found in a wide array of foods and all of them can be a part of your diet (bread, potatoes, pasta, rice, cookies, oatmeal, popcorn, soft drinks, pie, cake). Carbohydrates essentially come in two forms: simple and complex. It is how often we include the ‘simple’ carbs (sugar, sugary drinks, sweets, desserts) that is important to focus on, not carbohydrates in general. The basic building block of every carbohydrate is a sugar molecule called glucose, a simple union of carbon, hydrogen, and oxygen. Starches (bread, pasta, potatoes) are complex forms of carbohydrate and are essentially chains of sugar molecules. Chemically these chains may be straight or branched out. The digestive system handles all carbohydrates in much the same way—it breaks them into single sugar molecules (glucose), so our bodies can process them for energy. Some carbohydrates, such as fruits, contain simple sugars but also provide important vitamins, minerals and fiber.

Fiber is important to include in your diet. There are two types: soluble and insoluble. Soluble fiber dissolves in water and insoluble fiber does not. Soluble fiber helps lower cholesterol by lowering LDL, or bad cholesterol. It also helps regulate blood sugar, so is helpful to those with diabetes. Insoluble fiber helps keep our stool bulky, thereby helping to prevent constipation and promote regularity. Both help us feel full and control hunger.

So, in sum, do not think of any one food or food group as bad, and be sure you are providing balance to your diet. Without balance you may be missing important nutrients and sabotaging your natural satiety or hunger control. Eat your carbohydrates at every meal. Fear not, carbohydrates are a good choice!
©Rosanne Rust 2010

About the blogger:

Rust is a licensed, registered dietitian, nutrition coach and freelance writer. She is a licensed provider for Real Living Nutrition Services® and the co-author of The Calorie Counter for Dummies®. Try the Mini Diet Makeover to find out if your diet is in balance by going to http://www.rosannerust.com/