The foods we consume on a daily basis are extremely important in helping us achieve optimal health. The nutrition recommendations below for choosing better carbohydrates can help to balance hormones, support weight/fat loss, increase energy, reduce cholesterol, decrease blood sugar levels, minimize inflammation and lower blood pressure.

Carbs are mostly found in plant-based foods like vegetables, fruits, nuts, seeds, grains, legumes, beans, and cereals. They’re also found in dangerously high amounts in many processed products like soda, candy, chips, cookies, donuts and snack bars. When you eat carbs, your body breaks them down into sugars to be used for energy, which is one of the reasons why it’s important to match your carb intake with your activity level. Too many carbs on a regular basis can result in weight gain, inflammation, diabetes and numerous degenerative diseases.

Keep your carbs in check by following the list and suggestions below for eating better carbs to improve your overall health and body composition.

Carbs to Choose or Lose

The easiest way to consume a healthy balance of carbs is to choose whole foods over processed products. In general, the more refined a food is, the higher it is in carbs and the lower it is in nutrients. Choose more nutrient-dense, natural, whole foods. Lose the man-made, processed products.

Best: nonstarchy vegetables, fruits, nuts, seeds herbs and spices
Better: starchy vegetables, gluten-free &/or sprouted grains, raw dairy, etc.
Bad: sugary beverages, cereal, candy, chips, fries, baked goods, etc.

Top 4 Tips for Eating Better Carbs

Include Veggies Often
Enjoy at least 2 cups of vegetables at every meal, especially a green leafy or cabbage family vegetables like kale, broccoli, cabbage, spinach, brussels sprouts or cauliflower. Boost your veggie intake by starting each meal with a salad or a handful of raw vegetables like cherry tomatoes, sliced cucumber or carrots.

Add Fresh/Frozen Berries
Fresh or frozen berries such as strawberries, blueberries, raspberries, and blackberries contain lower amounts of sugar than most fruits and are an excellent source of immune-boosting antioxidants. Berries taste great on their own or added to salads, smoothies, yogurt or cottage cheese.

Pack Raw Nuts
Raw nuts, such as walnuts, almonds and pecans are rich in healthy monounsaturated fats that provide long-lasting energy and keep your mind sharp. Nuts make an excellent addition to many meals and provide an easy snack to pack for school, work or the golf course.

Plan Ahead
Plan ahead so you have plenty of healthy carbs on hand when you’re hungry. Cook veggies in large quantities to save time and yield leftovers. Buy frozen berries in bulk for a sweet and easy addition to salads and yogurts. Stock the freezer with nuts for a quick snack to grab-and-go.

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