EtR PROGRAM UPDATES :
Welcome to Week 8 of the Eat the Rainbow Fruit and Veggie Problem!
REPORT LAST WEEK’S FRUIT & VEGGIE INTAKE HERE!
THIS WEEK’S TOPIC IS CARBS!
“Carbs” aka carbohydrates are a kind of macronutrient together with fat and protein. Consumption of all three macronutrients (carbs, fat, and protein) is important to sustaining good well being.
Nonetheless, carbohydrates are sometimes demonized within the media, and low-carb diets (just like the Atkins or Keto diets) typically turn into stylish fads for weight reduction.
Opposite to widespread perception, carbs usually are not dangerous for you! Say it with me – CARBS ARE NOT BAD FOR YOU!
Chopping out carbs out of your food plan is usually used as a fast repair for weight reduction, however this technique is just not sustainable in the long term. Why? As a result of our our bodies want carbohydrates to perform and survive. In reality, carbohydrates are the principle supply of vitality for the human physique.
WHAT ARE CARBS?
Carbohydrates are giant molecules made up of smaller items of monosaccharides, or “easy sugars”. In reality, all carbs get damaged down throughout digestion into the easy sugars glucose, fructose, and galactose. These easy sugars are then utilized by our cells to make vitality.
WHY ARE CARBS GOOD FOR YOU?
- Vitality: Carbs are our physique’s most well-liked vitality supply. Our mind, muscular tissues, and different cells and organs all use sugars to perform. Carbs give us vitality! That is why low-carb diets typically make you’re feeling drained and irritable.
- Muscle mass: Carbs are the principle gasoline that your muscular tissues have to do work and develop. With out carbs, your physique might begin to break down muscle to make use of for vitality. That is why it’s helpful to eat a high-carbohydrate meal earlier than a exercise or different sort of bodily exercise.
- Metabolism: Complete-food sources of carbs (like fruits, greens, legumes, entire grains, and so forth.) are additionally wealthy in fiber. The fiber digests slowly, serving to you’re feeling fuller for longer. There’s additionally a type of carb referred to as “resistant starch” which will increase metabolism.
- Mind Perform: Carbs are mind gasoline! The mind alone makes use of about 120 grams of glucose per day. Chopping carbs out of your food plan might result in impaired reminiscence and mind perform.
FOOD SOURCES OF CARBS
Though we normally consider bread and sugary snacks after we consider carbs, most meals have carbohydrates. Fruits and plenty of greens are primarily made up of carbohydrates as are entire grains, beans, and legumes. Dairy like milk and yogurt additionally has naturally occurring sugars.
Give attention to getting your carbs from entire meals sources somewhat than from processed and refined sources (“white” bread, baked desserts, sweet, soda, and so forth.). Carbohydrates from entire meals come together with helpful nutritional vitamins and minerals whereas processed sources normally have little dietary worth.
Particular Issues!
For these with blood sugar issues, prediabetes, or diabetes, it is very important stability the correct quantity of carbs at meals. In the event you’re on this group, ask your physician for a referral to a Licensed Diabetes Educator who can help with this. Additionally, your insurance coverage ought to pay for Diabetes Self Administration courses, simply name them and ask the place you’ll be able to go!
WEEKLY CHALLENGE:
Be taught extra about carbs! Take a look at the first episode of the Cancer Dietitian podcast – on this episode, Julie dives deeper into the matters of easy sugars, advanced carbohydrates, why you must eat carbs, and extra. She additionally debunks the myth that “sugar feeds cancer”. Give it a hear and share one new or fascinating factor you discovered on our Fb web page!
PRODUCE HIGHLIGHT OF THE WEEK: BANANAS
Bananas are the right instance of a high-carbohydrate meals with superb well being advantages! They’re glorious sources of potassium, making them a fantastic addition to a heart-healthy food plan. Bananas also contain resistant starch, which maintains good intestine well being and improves digestion.
Eat contemporary: alone or sliced on prime of oatmeal, yogurt, granola, and so forth. Bananas may also be used as an egg substitute in lots of vegan baking recipes!
I do know it’s getting chilly exterior however for me, there is no such thing as a “incorrect” time for ice cream. My favourite banana trick is utilizing them to make “ice cream”, like within the recipe beneath! Whereas there’s nothing incorrect with consuming common ice cream, I like to combine it up typically with this banana model. I feel it’s received a brisker style and is simply as creamy. Plus, bananas are a brilliant low-cost possibility! Any time I’ve received bananas which might be about to go dangerous, I pop them within the freezer to make use of for this fast and simple dessert!
Banana Ginger Coconut Ice Cream
- Prep Time: 10 minutes
- Complete Time: 10 minutes
- 4 ripe bananas, sliced and frozen
- 1 Tbsp ginger, minced or 1/2 tsp floor ginger
- 4 Tbsp coconut milk, chilled
- 2 Tbsp honey
Directions
- Place frozen banana items, ginger, and honey in a meals processor. Mix till clean.
- Add coconut milk and mix till desired texture is achieved. Ice cream could be served instantly for smooth serve or freeze for 4 hours for scoopable texture.
