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Many people fear that eating carbohydrates will lead to weight gain. This is simply not true! Eating too many carbohydrates ("carbs") can lead to weight gain. However, not every carb is an issue, rather it's starchy carbs that cause the weight gain.
Unwanted weight gain happens to many people, but they often don’t know the root cause. Many do not consider that it could be over-eating starches like breads, pasta, and rice. Yes, starch is needed in the body, as it provides you with quick energy. However, too many starchy carbohydrates will be stored as fat.
It is most important to know the different types of carbohydrates and proper portions for each. They are, after all, your key energy source and your body relies on them for fuel. It’s imperative to understand that there are different carbohydrates that do different things in the body, but know that all types of carbohydrates are needed!
Types of Carbohydrates
Carbohydrates can be broken down into 3 different categories: sugars, starches, and fiber. Each is different and equally important!
- Starches include potatoes, peas, corn, & grains such as breads, pasta, and rice.
- Sugars are found in foods such as fruits, vegetables, and dairy. It is worth noting that there are some foods with sugar added to them like desserts, processed foods, and sodas.
- Fiber is found in a variety of foods, but the main sources include vegetables, beans, fruits and whole grains. They help keep you full thus preventing overeating and can aid in weight-loss.
This may seem confusing because whole grains would fall under the starch category, but grains contain a lot of fiber. So, where they may be a starch food source, they have a lot of fiber and would be considered a healthy starch.
There are many foods that fall under the starch/fiber category, but just focus on eating whole grains when eating starches and you will consume a lot of your fiber.
Non-starchy vegetables are top notch carbohydrates to consume. Not only do vegetables have a ton of fiber, they also have a very little carbohydrate content per serving. So, it is very important to know your servings!
| Proper Portions for Different Types of Carbohydrates | |
|---|---|
| 1 serving of vegetables | 1 cup raw (½ cup cooked) |
| 1 serving of fruit | ½ cup (½ cup berries or small apple) |
| 1 serving of pasta | ⅓ cup cooked |
| 1 serving of rice | ⅓ cup cooked |
| 1 serving of bread | 1 slice (try to make this whole grain bread) |
Tricks for Measuring Your Food
- Your fist makes 1 cup
- A deck of cards is about 3 ounces of meat
- Your thumb is 1 ounce (this helps when measuring cheese)
- 1 handful is about 1 ounce of nuts
- The length of a checkbook is about 3oz fish
Conclusion
Knowing the different types of carbohydrates and what they do for the body will help with weight loss and can even help diabetics gain control over their blood sugar levels.
Carbohydrates can be confusing, but keep it simple and try to eat a variety of them — making vegetables your main source throughout the day!
Any other tips for making the most of your carbohydrates? Let us know in the comments below!
