Men’s Journal Published A Series Of Tips For Those Who Want To Consume Carbs In A Balanced And Healthy Way;
Fruit (Including Dried Fruit) Is Part Of A Sensible Plan.
Entitled “The Idiot-Proof Guide to Eating Carbs”, the popular magazine, Men’s Journal, published a series of tips from a Registered Dietitian Nutritionist (RDN) aimed at educating men on how to consume carbs sensibly.
Table of Contents
The following list of tips were found in the article:
- RDN, Michelle Dudash first informs us that the USDA Dietary Guidelines recommend that 45 to 65 percent of our total calories are carbohydrates. This is 247 to 357 grams per day on a 2,200-calorie diet. She adds that those looking to lose weight may be advised by a nutritionist to consume a lower range, around 40 percent.
- Carbs that are “good” versus “bad” for you include beans, peas and lentils. This is because they not only contain carbs but also protein and fiber but vegetables. Mostly of the non-starchy kind like spinach, broccoli and asparagus. Finally, whole grains, milk, yogurt and dried fruit.
- She expounds upon the fruit category to say the following:
About two cups of whole fruit per day suits most guys well. While fruit contains naturally occurring sugar, fruit’s fiber contents help blunt blood-sugar spikes and keeps food sticking around longer in your stomach. Grab dried fruit with no added sugar like raisins, dates, and apricots, and stick to a quarter cup per serving.”
For all time, safe carbs have been the target of the health conscious consumer that was looking to trim their body fat. Safe carbs include healthy doses of fruit to highlight the opposite carbs to resist. Candies and cakes are in the category of unsafe carbs.
What types of carbs to specifically avoid?
Very starchy items, bread and fried foods seem to be the worst. She cites studies show these kinds of carbs may increase blood triglycerides linked to heart disease and diabetes. (Also check out “The Diabetes Hypothesis”)
The author closes by telling us the best way to consume your healthy doses of carbs. It is throughout the day and to pair them with equal parts protein and fat.
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Words By Genevieve Malandra