Carbohydrates are not your enemy - 5 healthy carbs your body needs

If you’re confused over carbohydrates, join the club.  It’s either you’re for carbs or against them with little room for somewhere in the middle. The problem lies in that many people associate carbohydrates with sugar. Yes, sugar is a carbohydrate but so are health-friendly and health-promoting foods such as broccoli, tomatoes, and berries.

So what is the truth – are carbohydrates to be avoided or embraced? The truth is….carbohydrates are not your enemy. They are a friend to you when chosen carefully. Your body requires foods containing carbohydrates in order to provide energy, fiber, and many other nutrients. To avoid carbohydrates is not necessary and can seriously lead to nutrient deficiencies and lack of energy to keep your body functioning properly.

The smart approach is to learn to fill your plate with more of the “good” carbohydrates and less of the “not so healthy” carbohydrates. So, to get you started, here are five healthy sources of carbohydrates and why you should be including them in your diet:

1.     Whole grains, whole wheat pasta, and brown rice

Nutritious, fiber-filled whole grains are one of the best sources of healthy carbs you can feed your body with. These whole grains include foods such as barley, quinoa, farro, buckwheat, wheat berries, and oatmeal. Rich in protein, the B vitamins, magnesium, and iron, include whole grains into your daily diet for an easy, quick, and satisfying source of nutrition keeping you fueled all day long.

2.     Vegetables

Everyone should eat their veggies!  Vegetables should take center stage on your dinner plate by filling half of your plate with them, especially of dark leafy greens in a salad or cooked veggies such as carrots, broccoli, asparagus, cauliflower, or mushrooms. Besides adding bulk to your meals for fewer calories, vegetables are packed with health-promoting compounds such as potassium helping lower blood pressure and vitamins A and C for immune health. Cruciferous vegetables like broccoli, Brussels sprouts, and kale, contain glucosinolates, compounds with properties that may help prevent cancer.

You can also enjoy “starchy” vegetables such as potatoes, sweet potatoes, corn, and peas – they’re not off limits. When eaten in moderation, they offer various vitamins and minerals along with fiber, all part of a healthy dietary pattern.

3.     Fruit

You may have mistakenly been told to avoid fruit as it’s “full of sugar.” However, fruit is not a forbidden food. There is natural occurring sugar found in fruit but fruit is also packed with disease-fighting vitamins and minerals and antioxidants important for good health. Fruit, such as watermelon and cantaloupe, are good sources of water in addition to their other nutrients they supply. Aim to have 2-3 servings of fruit each day.

4.     Beans and lentils

One of the most overlooked and underappreciated foods are beans and lentils. Don’t’ let their unassuming appearance fool you.  Beans and lentils are a powerhouse when it comes to nutritional value. Packed with protein, fiber, magnesium, potassium, and other key nutrients, these high-fiber foods should be included several times a week. One reason why they are so healthy is due to their fiber content. It’s recommended that women and men get 25 and 38 grams of fiber, respectively, each day. Beans are a great way to reach that goal. As an example, in a ½ cup of black beans there are 8 grams of fiber – an excellent start to increasing fiber intake for the day.

5.     Dairy

Some people are surprised to learn that milk and yogurt contain carbohydrates, in the form of a natural occurring sugar called lactose. Both milk and yogurt can be enjoyed in a healthy diet as they contribute important nutrients needed for your body.  Each contains protein which offers staying power in your meals and is necessary for muscle and metabolic health, along with calcium, a critical mineral for heart, muscle, and bone health.

Ideally choose low-fat dairy which is labeled as 1 or 2 percent milk fat. Whole milk contains higher levels of not-as-healthy saturated fat which may increase risk for heart disease and inflammation. Aim to have 2-3 one-cup servings of either milk or yogurt each day.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.