Leena Watts
Carbohydrates are an essential part of a well-balanced diet and play an important role in how we feel. The brain uses more energy from calories than any other organ, and its preferred fuel source is carbs. When we eat carbs, a hormonal effect is triggered that converts tryptophan into serotonin, a mood-boosting neurotransmitter that can also suppress appetite and impact digestion. Less serotonin means increased moodiness and more cravings. While simple carbs derived from highly processed foods do not provide additional nutrients, complex carbs from whole, unprocessed plant foods are typically full of nutrients. To slowly add carbs to your diet, you can start by choosing high-fiber carbs like wild rice, quinoa, whole-grain pasta, fruits, and vegetables. You can also increase your protein intake to feel fuller and fight cravings.
How to slowly add carbs to your diet
| Characteristics | Values |
|---|---|
| Carbohydrates to consume | Carbohydrates that consist of sugar, starch, and fiber occur naturally and are added to processed foods. Focus on consuming complex carbohydrates that are full of nutrients and take longer for your body to digest. |
| Carbohydrates to avoid | Simple carbs, which are derived from highly processed foods and do not provide additional nutrients. Refined carbs like bread, pasta, and cookies are also heavily processed and contain higher levels of calories, sodium, sugar, and fat. |
| Recommended sources of carbohydrates | Whole, unprocessed plant foods, starchy vegetables (white and sweet potatoes, peas, corn), legumes (beans, lentils), whole grains (brown rice, quinoa), fruits, vegetables, nuts, grains, seeds, and foods such as beans. |
| Portion sizes | A serving of carbs (15 grams) is about 1/4 cup of granola or 6 saltines. Carb counting can help manage blood sugar and ensure a healthy balance of carbs, protein, and vegetables. |
| Combining with other macronutrients | When consuming a meal or snack with carbs, add a protein source like meat, nuts, or low-fat dairy to stay fuller for longer and avoid blood sugar spikes. |
| Physical activity | If you have a physically demanding job or engage in regular exercise, you may need more carbs to support your energy levels. |
| Individual differences | Some people's bodies digest and utilize carbs better than others. Consider your genetics and overall health goals when adjusting your carb intake. |
| Gradual changes | Dramatic and rapid reductions in carb intake can be difficult to sustain and may have unpleasant side effects. Gradually reduce carb sources like sugar in coffee or limit sweet treats to specific days of the week. |
| Sugar alternatives | Using sugar alternatives can help keep your carb intake low while still satisfying your sweet tooth. |
| Planning and preparation | Plan your meals in advance to ensure a balanced intake of carbohydrates throughout the day. |
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What You'll Learn
Choose carbs with fibre and nutrients
Carbohydrates are a type of macronutrient found in certain foods and drinks. They are the "go-to" fuel for your blood cells, nervous system, and brain. Your body turns carbs into glucose (blood sugar) to give you the energy you need to function. Complex carbs in fruits, vegetables, and whole-grain foods are less likely to spike blood sugar than simple carbs (sugars).
When choosing carbs, it is important to opt for those that are rich in fibre and nutrients. Fibre is found in most plant foods, such as whole grains, fruits, and vegetables. It is essential for regulating blood sugar levels and supporting the digestive system. When consuming fibre-rich foods, the body's digestive process slows down, allowing it to deal with the foods more efficiently. Examples of high-fibre carbohydrates include wild rice, quinoa, whole-grain pasta, fruits, and vegetables.
Whole grains are a great choice for adding fibre and nutrients to your diet. Unlike refined grains, they retain their nutrients during processing. Look for foods with whole wheat flour listed as the first ingredient on the packaging. If you're introducing whole grains into your diet, you can start by mixing them with refined grains, such as using half white and half whole wheat pasta.
Additionally, when eating meals or snacks containing carbs, it is beneficial to include a source of protein, such as meat, nuts, or low-fat dairy. This helps regulate blood sugar spikes and keeps you feeling fuller for longer.
Some specific examples of fibre-rich and nutrient-dense carbohydrates to consider include:
- Whole-grain breads and pasta
- Brown rice
- Quinoa
- Farro
- Bulgur wheat
- Barley
- Millet
- Oat bran
- Barley
- Nuts
- Seeds
- Apples
- Squash
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Focus on complex carbs
Carbohydrates are a type of macronutrient that the body needs in large amounts. While they are essential to a well-balanced diet, not all carbs are created equal. Simple carbs, such as refined grains, are processed to remove the fiber, stripping them of key nutrients. These include white bread, pastries, and other desserts. On the other hand, complex carbs are made from three or more sugars bonded together, making them harder for the body to break down and causing a more gradual increase in blood sugar.
Complex carbs are an excellent way to slowly and healthily add carbohydrates to your diet. They are nutrient-dense, packed with fiber, vitamins, minerals, and protective plant compounds. They also take longer to digest, which keeps you feeling full for longer and prevents blood sugar spikes.
Examples of complex carbohydrates include:
- Whole grains: These grains contain all three parts of the grain kernel—the germ, the endosperm, and the bran. Examples include wild rice, quinoa, and whole-grain pasta.
- Starchy vegetables: Such as white and sweet potatoes, peas, and corn.
- Fruits: Fruits are delicious and nutritious complex carbs that are high in fiber and protective plant compounds.
- Pulses: Beans, lentils, and other pulses are types of complex carbs that are rich in fiber, vitamins, minerals, and plant-based protein. Diets high in pulses have been linked to a reduced risk of certain cancers, type 2 diabetes, and digestive diseases.
When adding carbs to your diet, it is important to focus on complex carbs and choose your carbs wisely. This means opting for whole grains, fruits, vegetables, and legumes over refined grains and simple sugars. By doing so, you can improve your health and protect yourself from certain diseases.
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Consider your daily calorie intake
Carbohydrates, protein, and fat are the three main macronutrients, and each plays an important role in your body. Each gram of protein and carbohydrate contains four calories, while each gram of fat contains nine calories. The number of calories you should consume each day depends on your age, with children aged 1-3 requiring around 1,000 calories, teens requiring 1,600 to 1,800, and adults requiring anywhere from 1,600 to 2,000 or more.
If you are on a 2,000-calorie diet, it is recommended that between 900 and 1,300 of those calories come from carbohydrates, which equates to 225 to 325 grams of carbs. However, it is important to remember that the type of carbohydrates you consume is generally more important than the amount. Complex carbohydrates, which are found in whole, unprocessed plant foods, are typically rich in nutrients. In contrast, simple carbohydrates, which are derived from highly processed foods, do not provide additional nutrients and can lead to health issues when consumed in excess.
When increasing your carbohydrate intake, it is important to consider your daily calorie intake and make adjustments to ensure you are still consuming a balanced diet. This may involve reducing your intake of other macronutrients, such as fats, to accommodate the additional calories from carbohydrates. However, it is important to prioritize protein intake, as it has a higher thermic value than fat or carbs, meaning your body requires more calories to digest it. Additionally, protein can help you feel fuller, fight cravings, and boost your metabolic rate.
If you are physically active or have a demanding job, you may need to consume more calories overall, including carbohydrates, to support your energy needs. Additionally, your genetics may play a role in how your body digests and utilizes carbohydrates. Some people's bodies are more efficient at processing carbs, which can impact your calorie intake and overall health goals.
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Plan meals ahead
Planning your meals ahead of time is a great way to slowly add carbs to your diet. This strategy ensures you are not stuck eating when you are not hungry, and helps you make informed decisions about your food choices and portion sizes.
Firstly, you can make a list of foods that are high in carbs but low in volume, so you can eat a small portion size without feeling overly full. For example, if you are craving something sweet, opt for fruit, which is naturally high in carbs and low in volume.
Secondly, you can plan to add carbs to your meals by choosing complex carbs that are high in fibre and will keep you feeling full for longer. For instance, you could add a side of wild rice, quinoa, or whole-grain pasta to your meal.
Thirdly, you can prepare for eating out by checking the menu in advance and choosing a carb-based option. This way, you can make an informed decision about your meal and avoid the temptation of less healthy options.
Finally, you can use a food-tracking app to help you plan your meals and track your carb intake. This will ensure that you are slowly increasing your carb intake in a controlled way and will also help you to identify any situations where you need to adjust your portion sizes or food choices.
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Avoid refined carbs
Refined carbohydrates are carbs that have undergone processing to remove key nutrients like fiber, vitamins, minerals, antioxidants, and polyphenols. They are often referred to as "empty carbs" or "empty calories" because they lack nutritional value. Processing makes the carbs softer and easier to digest, but it removes their health benefits.
- Make healthy swaps: Opt for whole grains, brown rice, or whole-grain bread instead of white rice or white bread. Choose whole fruits instead of sugary drinks and candies.
- Read labels: When shopping, check the labels to identify refined sugars. Manufacturers use various names for refined sugars, so it's important to read the ingredient list carefully.
- Avoid added sugars: Refined sugars are often added to foods, so avoid adding extra sugar to your meals. Sugar does not boost the nutritional value of your food and can cause a quick rise in blood sugar levels.
- Choose complex carbs: Complex carbohydrates, such as whole grains, take longer for your body to break down and absorb. This leads to a gradual rise in blood sugar levels, which is healthier.
By avoiding refined carbs and choosing healthier alternatives, you can improve your overall health and reduce the risk of health issues associated with refined carbohydrates.
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Frequently asked questions
Dramatic and rapid dietary changes are difficult to sustain and often come with unpleasant side effects. By slowly adding carbs to your diet, you give your body time to adjust.
Here are some tips to slowly add carbs to your diet:
- Make carbs the accent for a meal, not the main event.
- Choose high-quality carbs that contain lots of nutrients and a good dose of fiber, such as sweet potatoes, carrots, beets, and fruits.
- Opt for complex carbs such as whole grains, legumes, and starchy vegetables.
- Plan your meals in advance to ensure you're getting a balanced mix of carbs, protein, and vegetables.
Some healthy carb options to add to your diet include:
- Whole grains such as brown rice, quinoa, and whole-grain bread.
- Starchy vegetables like sweet potatoes, peas, corn, and butternut squash.
- Legumes such as beans, lentils, and chickpeas.
- Fruits, especially high-fiber options like apples and pears (with the skin on).
- Popcorn (without added butter or salt).
- Oats, black beans, and whole wheat tortillas.
The number of carbs you should add depends on various factors, including your activity level, food preferences, genetics, and goals. If you have a physically demanding job or engage in intense workouts, you may need more carbs to support your energy requirements. It's important to listen to your body and adjust your carb intake accordingly. Additionally, seek guidance from a nutrition coach or registered dietitian to determine the right amount of carbs for your individual needs.
