The Good, the Bad and the Whole, Carbohydrate
What are Carbohydrates anyway?
Carbohydrates are a type of complex sugar that the body breaks down and then uses for energy. While popular American diets have recently been centered around low-carb or no-carb diets the suggestion that carbohydrates are bad for you just isn't true. In fact, carbohydrates make up a large portion of many diets and are neccessary for energy.
Which Carbohydrates are Good for Me and My Child?
There are several types of carbohydrates and they can be found in a variety of foods from breads, to fruits and vegetables, rice, oats, and grains to name just a few. In fact, carbohydrates can be found in most of the foods we eat, which is why choosing the right kinds of carbohydrates is so important.
Studies from Harvard School of Public Health have shown that eating highly processed carbohydrates such as those that would be found in white breads and white flour, sodas, pastries, and other highly processed foods contribute to weight gain, obesity, diabetes, difficulty in weight loss, and even cancers. On the other hand, carbohydrates obtained from whole grains, fruits and vegetables contribute to health as well as provide vitamins, minerals, and an important source of fiber to the body.
Along with providing an important source of energy many whole foods containing carbohydrates, such as whole grains and vegetables, contain fiber, another important component our body needs for proper digestive and gastric health. Fiber has been found to aid in preventing cancers, diseases like diverticulitis and lowers LDL's,or bad cholesterol, in our blood decreaseing our risk of heart disease. Fiber is lost in most processed foods especially highly processed white flours. Loss of this vital dietary component leaves us prone to digestive problems including constipation and diverticulis as well as increasing our risk of cancers, heart problems, diabetes and obesity. By consuming highly processed carbs instead of their whole conterparts, not only do you limit your fiber intake but you make yourself vulnerable to these chronic disease.
Carbohydrates are a type of complex sugar that the body breaks down and then uses for energy. While popular American diets have recently been centered around low-carb or no-carb diets the suggestion that carbohydrates are bad for you just isn't true. In fact, carbohydrates make up a large portion of many diets and are neccessary for energy.
Which Carbohydrates are Good for Me and My Child?
There are several types of carbohydrates and they can be found in a variety of foods from breads, to fruits and vegetables, rice, oats, and grains to name just a few. In fact, carbohydrates can be found in most of the foods we eat, which is why choosing the right kinds of carbohydrates is so important.
Studies from Harvard School of Public Health have shown that eating highly processed carbohydrates such as those that would be found in white breads and white flour, sodas, pastries, and other highly processed foods contribute to weight gain, obesity, diabetes, difficulty in weight loss, and even cancers. On the other hand, carbohydrates obtained from whole grains, fruits and vegetables contribute to health as well as provide vitamins, minerals, and an important source of fiber to the body.
Along with providing an important source of energy many whole foods containing carbohydrates, such as whole grains and vegetables, contain fiber, another important component our body needs for proper digestive and gastric health. Fiber has been found to aid in preventing cancers, diseases like diverticulitis and lowers LDL's,or bad cholesterol, in our blood decreaseing our risk of heart disease. Fiber is lost in most processed foods especially highly processed white flours. Loss of this vital dietary component leaves us prone to digestive problems including constipation and diverticulis as well as increasing our risk of cancers, heart problems, diabetes and obesity. By consuming highly processed carbs instead of their whole conterparts, not only do you limit your fiber intake but you make yourself vulnerable to these chronic disease.
Tips For Adding Healthy, Fiber Rich Carbohydrates to the Diet
1. Breakfast starts with whole grains
Instead of sugary, processed cerials, try cerials with whole grain listed as the number one ingredient, rolled oats and oatmeal or buckwheat pancakes.
2. Choose breads with dark grains, whole grains, or sourdough for sandwiches and lunch
Breads with dark grains contain more fiber as well as more nutrients then their lighter conterparts. If these breads are not to your liking whole grains breads are the way to go. Both are listed with low numbers on the glycemic index so it takes more time for your body to digest them, allowing sugars to enter the blood more slowly preventing large spikes in glucose levels. Since it takes longer for these breads to be digested you also feel full faster and longer then when eating white breads.
3. Replace the Potatoes with Whole Grains at Dinner Time
Instead of having potatoes in lunches or at dinner, next time try brown rice, wild rice, or quiona.
4. Provide more fruits and veggies for your children-how about as after school snacks...
By feeding a variety of fruits and vegetables to your children you are providing them with important antioxidants, vitamins, minerals, and fiber. These are all much needed components for their growth and development. By enstilling healthy eating practices for them while they are young, you will ensure that they make healthier, more conciouse desisions for the rest of their lives.
Recipe for Buckwheat pancakes
It can be hard with busy scheduals to find time to cook and even sit down together for a family meal. And really, let's face it, after a long day the last thing you want to do is dirty the kitchen again.
Even so, when we do have the time to spend together cooking can become a fun and enjoyable family activity. And, if your little one is too younge to help out you can still enjoy some deliciously baked goodies after.
Here is a simple recipe for Buckwheat pancakes. These are a great and whole grain healthy alternative to regular white flour pancakes.
Kids can try creating fun shapes such as Mickey Mouse pancakes, itsy bitsey ones, or whatever you can imagine to make cooking breakfast a little more fun and personal.
Fresh fruits such as strawberries or blueberries can be added to the batter and/or placed on top.
Cook time: 15-20 minutes.
Ingredients
To prepare the pancake batter, combine the buttermilk and remaining ingredients; add to pancake mix, stirring until smooth.
Spoon about 1/4 cup batter for each pancake onto a hot nonstick griddle or nonstick skillet. Turn the pancakes when the tops are covered with bubbles and the edges look cooked. Cook an additional minute.
Serve with fresh fruit, jam, or honey.
Even so, when we do have the time to spend together cooking can become a fun and enjoyable family activity. And, if your little one is too younge to help out you can still enjoy some deliciously baked goodies after.
Here is a simple recipe for Buckwheat pancakes. These are a great and whole grain healthy alternative to regular white flour pancakes.
Kids can try creating fun shapes such as Mickey Mouse pancakes, itsy bitsey ones, or whatever you can imagine to make cooking breakfast a little more fun and personal.
Fresh fruits such as strawberries or blueberries can be added to the batter and/or placed on top.
Cook time: 15-20 minutes.
Ingredients
- 1 1/2 cups whole-wheat flour
- 1 cup buckwheat flour
- 3 tablespoons sugar
- 2 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 2 1/2 cups low-fat buttermilk
- 1 tablespoon butter or stick margarine, melted
- 1 teaspoon vanilla extract
- 1 large egg white
- Fresh Berries and fruit (can be added to the batter and/or as toppings)
To prepare the pancake batter, combine the buttermilk and remaining ingredients; add to pancake mix, stirring until smooth.
Spoon about 1/4 cup batter for each pancake onto a hot nonstick griddle or nonstick skillet. Turn the pancakes when the tops are covered with bubbles and the edges look cooked. Cook an additional minute.
Serve with fresh fruit, jam, or honey.
Breakfast Starts with Whole Grains...
Related Sites
If you would like more information on healthy alternatives, recipes, or would like to see how the glycemic index measures up your foods please check out some of these sites.
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/
Site by Harvard about nutrition and carbohydrates entitled "What should you eat".
http://www.glycemicindex.com/
List of the glycemic index, what it is and how to use it in relation to finding the most nutritious and delicious carbs.
http://www.hsph.harvard.edu/nutritionsource/recipes/home-cooking/index.html#Whole_grains
Site by Harvard of recipes for healthy carbs.
If you would like more information on healthy alternatives, recipes, or would like to see how the glycemic index measures up your foods please check out some of these sites.
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/
Site by Harvard about nutrition and carbohydrates entitled "What should you eat".
http://www.glycemicindex.com/
List of the glycemic index, what it is and how to use it in relation to finding the most nutritious and delicious carbs.
http://www.hsph.harvard.edu/nutritionsource/recipes/home-cooking/index.html#Whole_grains
Site by Harvard of recipes for healthy carbs.
