Carbohydrates: Understanding the Misunderstood Nutrient

You read and hear everywhere that carbs are bad. What you rarely hear, however, is that carbs are a vital part of your diet. Your body needs carbohydrates. Their primary function is to supply your body with energy. I don’t know about you, but I can use all the energy I can get! So, if carbs are so important, why do so many people say carbs are bad? It essentially boils down to being misinformed. The truth is that there are two types of carbs. There are simple (or refined) carbs and there are complex (or smart) carbs. So what’s the difference?

Simple carbs contain no nutritional value or their nutrients have been stripped. Examples include sugar, white bread, pasta made from white flour, white rice, etc. Because these carbs don’t have the fiber needed to control blood sugars, they’re going to spike blood sugar levels. Learn more about simple carbs by reading Healthline’s article, “Why Refined Carbs Are Bad For You.”

Complex carbs still contain their nutrients. Examples include fresh fruit (not canned, fructose syrup, or juice but juice is a different story), whole grains, beans, milk, starchy vegetables such as peas and potatoes, brown rice, etc. Notice that these carbs are, well, complex. They can have fiber, calcium, protein, or vitamins. Those with fiber are going to release sugars more slowly, preventing that rapid blood sugar spike. Learn more about the function of complex carbs in Healthline’s article, “What Are the Key Functions of Carbohydrates?“

Our society has the misconception that carbs are bad because we have so many simple carb options around us. Doughnuts, candy, bagels, sugared cereals, refined pasta to name a few. So when people say that carbs are bad, I believe what they mean to say is that simple carbs are bad. Before you protest, yes, eating too many complex carbs is a problem in our society as well and will cause weight gain if too much is consumed on a regular basis. We live in a society of gigantic portions. And it’s all about portion control. If you’re looking at this site because you have gestational diabetes, then a serving size of carbs is 15 grams, which is about 1/3 cup brown rice or whole grain pasta, or 1/2 cup beans, or 1/2 a banana. If you’re looking at this site to prevent diabetes or simply to eat healthy, then the recommended serving sizes are slightly bigger but not by a lot. If you don’t have GD and want to learn more about serving sizes, take a look at these articles — CookingLight’s “Here’s a Handy Way to Understand Healthy Serving Sizes” and the American Heart Association’s “What is a Serving?“

If you’re looking to eliminate sugar and make the change from simple carbs to complex carbs, the thought of it can be daunting. But take it from someone who had GD twice — it can be done! And it’s really not that hard once you get used to the idea. A lot of times you just have to find a healthier product (or one that works for you). Click here to jump directly to see my list of brands and products that my husband and I love. Think you’re going to have to say goodbye to your favorite meals? Think again! Remember that my GD stands for Great Dining, and so can yours!

Things to remember:

• Moderation is key! Stick to a serving size that’s healthy for you.
• A diabetic diet is NOT a gluten-free diet. This isn’t to say that there isn’t a brand or recipe out there that won’t work for both. This is just a warning to look at the label. Know what you’re consuming. These products are made to help people who have a gluten intolerance or sensitivity. They aren’t necessarily concerned with carbs or blood sugar issues.
• Not all carbs are created equal. Sugar, honey, or refined rice, for example, will spike your sugars even if you stick to the recommended 15 grams.
• Read the nutrition label. You’re looking for high fiber and no or very low sugar. If the food has carbs, check the ingredients to be sure the carbs are coming from a healthy source such as whole grains, lentils, or potatoes and not an unhealthy choice such as refined white wheat, sugar, or honey.
• Whole wheat is a whole grain. Know that when I use the term “whole grain,” whole wheat is part of that larger umbrella.
• Everyone is different so your body is going to respond differently than mine. My body couldn’t handle sandwich bread in the morning, sweet potatoes, or brown rice. I could eat whole grain pasta just fine and I could even increase my (Russet) potato serving by a scant amount. Your body is going to handle these carbs differently. Keep track of what you’re eating and your blood sugar levels to determine what works for you and what you need to avoid.

Favorite foods modified to fit your new diet

Burgers

• If you’re making your own patties, don’t add breadcrumbs.
• Watch those condiments for sugar! Skip the ketchup and opt for dill pickles or relish. Mustard and mayonnaise are fine.
• Replace the bun with a whole grain bun. Unfortunately, most hamburger buns have too many carbs for someone with GD (continue reading if this is you).
• You can skip the top bun and eat it open-faced.
• You can skip the bun altogether and use lettuce leaves as your bun, giving you the option to enjoy your carbs in a different form.

Hot Dogs

• Watch those condiments for sugar! Skip the ketchup and BBQ sauce. Opt for dill relish. Mustard, mayonnaise, and sauerkraut are fine.
• Replace the bun with a whole grain bun. Unfortunately, most hot dog buns have too many carbs for someone with GD (continue reading if this is you).
• You can grab your fork and knife and eat your hot dog over a slice of whole grain bread.
• You can skip the bun altogether, giving you the option to enjoy your carbs in a different form. Try splitting the hot dog lengthwise, filling the slit with condiments, or just use a fork and dip your hot dog pieces in the condiments, or you can use lettuce as a bun.

Pizza

• Make your own pizza sauce (super simple: open a can of tomato sauce, pour into a saucepan, stir in a ton of Italian spices, simmer on low until you’re ready to use it) or buy a sauce that contains no added sugars.
• Find a whole grain crust (or, if you’re super ambitious, make your own), but watch out for added sugar. Other crust options include:
  • Using Oroweat’s Sandwich Thins
  • Using whole grain tortillas (for a thin crust pizza!)
  • Using whole grain English muffins
  • Using a cauliflower crust (be aware that a cauliflower crust may still have carbs so check those labels)
• You can skip the crust altogether and make a pizza casserole by using whole wheat pasta.
• You can make a fork-and-knife pizza by pressing homemade low-fat sausage in a deep pan and cooking it as you would a large patty. Top it with sauce, cheese, and the rest of your toppings. This allows you to enjoy your carbs in a different form.

Pasta & noodles

• Choose whole grain or legume pastas. (Here’s the perfect example why you should read the labels before deciding what to buy. I was intrigued by Barilla’s veggie pasta and decided to take a look. I’m glad I did! It has a higher carbohydrate content than either the whole grain or lentil pastas because it uses refined white flour. How do I know this? Because the first ingredients listed for the veggie pasta are, “semolina (wheat), durum wheat flour.” The ONLY ingredient listed for the whole grain pasta is “whole grain durum wheat flour.” See the difference? The former is going to cause your blood sugars to spike quickly, having only 1 gram of fiber, while the latter will release the sugars more slowly, having 2 grams of soluble fiber and 5 grams of insoluble fiber.) Stay tuned for more pasta and noodle recipes, including a delicious alternative to Chinese rice noodles!
• Be creative! Thankfully, we live in a time and place where we have access to so much variety! You can now buy all sorts of pasta made from whole grains, legumes, etc. Unfortunately, your local grocery store might not always carry that particular shape made from that particular ingredient. Be creative in these circumstances and ditch the traditional. The perfect example (twice over!) is my Mock Lasagna Casserole. At the time, my grocery store didn’t carry whole grain lasagna sheets, so I opted for spiral pasta and created my own recipe off that. But when it came time to put it on the blog, I messed up. I only had whole grain elbows and spaghetti. I chose the elbows and it turned out fine. It wasn’t quite as picture-perfect as I would have liked, but it worked.

Mexican food

• Barilla pasta: whole grain or legume
• Flatout: Multigrain with Flax Flatbread, CarbDown products
• Food for Life (Ezekiel bread)
• La Tortilla Factory: low carb tortillas
• Oroweat’s Sandwich Thins Rolls
• Rao’s pasta sauces