3 Reasons to LOVE Your Carbs
Do you ever feel like when you’re at a party or even at the office, people almost talk about carbs as if they’ve committed a crime? As if just by eating a small amount you are committing a sin? Ever try to swear off all breads, sweets, and cereals, just to end up binging in a ‘moment of weakness’?
Macro Refresh 101: Carbohydrates are an essential nutrient, just as we can’t live on zero fat or zero protein. They are found in fruits, dairy, some vegetables, but villianized in the form of grains and legumes. Despite the controversy, research continues to prove that whole grains (not refined grains) are associated with the decreased risk of disease.
don’t be sad like this pug, having fomo because he can’t eat the sweet potatoes his cousin made
With the holidays coming up, it’s likely there will be a plentiful amount of this doughy goodness, so reflect on these facts to help you enjoy your thanksgiving meal free from shame or fear.
Not All White Foods are ‘Bad.’ The poor potato, always getting shamed for it’s starchy goodness. Did you know - potatoes are a great source of vitamin D, potassium, and even fiber if you eat the skins? Yes, it’s true that many of our white foods such as white rice and flour are stripped of the fiber and many other nutrients that are found in their whole-grain sister-foods. Mushrooms, cauliflower, and other foods in the allium family (think onions, garlic, chives, etc) are known to contain antioxidant properties that protect against disease. 1 medium baked potato with the skin has more potassium than 1 medium banana! (930 mg vs 420). Also, can we stop labeling food as ‘good’ vs ‘bad’ as if they should be put in time out?
Carbs help you to train like a BOSS. While burning fat vs carbs for fuel is great, did you know that it also requires more oxygen? John Hawley PhD, Head of the Centre for Exercise & Nutrition at the Mary MacKillop Institute for Health Research in Melbourne, Australia says that, “keto-athletes become less efficient and less powerful. They needed more oxygen to move at a given speed. The research indicated a sustained keto-carb diet impaired competitive performance, despite an intensified training program that improved 10 km race-walking performance by about 5-7% in the carbohydrate-consuming control group.” And if you’re reading this, chances are you are in to fitness, and like me, are all about those gains!
Carbs bring COMFORT. Think of your favorite holiday foods. Is it stuffing? Maybe just the thought of baking sugar cookies with your family brings a smile to your face? Or the popcorn I just ate because my dad ALWAYS makes us popcorn when we are home. I am not telling you to go eat your feelings and cope with food. What I’m saying is it is OKAY to find joy and satisfaction in food. Think of all the positive memories that are associated with loved ones around certain meals or foods. Why don’t we embrace and celebrate this fact rather than dread or loathe it? Imagine if you could look forward to all your favorite foods at an event, rather than worry about the calorie content. What would it look like? Smell like? Taste like? Feel like?
And remember - if this article hits you hard, or you feel like this is all easier said than done, remember you are NOT alone! Andddd I am here to help. Email me katie@katiehake.com or book a discovery call just to chat. I gotchu girl!
References:
*Garlic and onions: Their cancer prevention properties - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4366009/
*What is Potassium? - https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-is-potassium