By Emily Saunders

First it was low fat, then it was low calorie, then it was low carb…. it’s no wonder women are SO confused about what in the world they are supposed to be eating to help them become lean, healthy and fit!

I can’t tell you how many times each week I hear some version of this “I KNOW carbs are bad and I shouldn’t eat them, but I just can’t stay away from (insert indulgent food here)”.  Just like most things in life, this “all or nothing” view of a necessary group of nutrients is detrimental to our goals, our expectations, and our sanity!!!

A few basics when it comes to carbohydrates:

1.  All vegetables are essentially carbohydrates, so are fruits, so are healthy energy producing grains- let’s not knock ’em!!  While highly processed, sugary, refined carbohydrates should be significantly limited, there are LOTS of great options out there that ARE healthy and conducive to weight loss goals!

2.  Choosing high fiber, high water carbohydrates like leafy greens, cabbage, broccoli, cabbage, asparagus, green beans, tomatoes, etc is one of the most important things we can do for fat loss, hydration, vitamin and mineral consumption and overall health.

3.  We NEED SOME starchy carbohydrates like sweet potatoes, oats, squashes, brown rice, quinoa etc. to maintain energy AND achieve fat loss.  Just like eating too many starches is detrimental to reaching our goals, by eating TOO FEW carbohydrates our bodies can begin to store or hold onto fat to conserve energy.

4.  Bagels, bread, cookies, pasta, crackers, cakes, chips etc (no matter how well they are marketed as healthy)  ARE NOT EQUAL TO healthy starches like oats, brown rice, potatoes, quionoa.  If your body is craving sweets or junk food try 1 serving of a healthy starch or a piece of fruit instead.

Now:  How do we go about choosing appropriate carbohydrates to reach our goals, maintain energy, and keep cravings in check?

The truth is:  There is NO ONE RIGHT ANSWER!!  That’s right folks- IT DEPENDS!!!  Each and every person metabolizes starches differently and has different energy needs.  It takes a little trial and error and a whole lot of listening to your body.   Here are a few main points to help you get started.

1.  Eat your starchiest carbohydrates (grains, rice, sweet potatoes, oats etc) first thing in the morning or immediately post-workout.  Our metabolisms are most efficient early in the day and just after a workout.  Pay attention to portion sizes and your energy levels and cravings.

2.  Eat as many green veggies as you can.  No one has ever gotten fat by over-eating veggies.  Really!  Eat as many as you can.  Eat your salads out of mixing bowls.  Fill an entire plate with sauteed kale or spinach if you like.  If you’re like me and have  a big appetite, it takes a lot of veggies to fill you up- and that’s ok!!!

3.  Try to limit starches and fruit at dinner and after.  If you appropriately fuel your body with starches/veggies/fruits earlier in the day (again this is a lot of trial and error), then eventually you will be able to eliminate late day starches.  Eat a generous portion of protein and tons of veggies and then add just a few bites of rice/beans/quinoa/corn etc. if your body needs it.  Pass on the bread basket, crackers, cookies, pasta etc.  Bet you’ll feel better in the morning 

4.  Combat cravings with Cocoa.  More on this here:  http://projectmomsanity.com/?p=540.  Cocoa is a GREAT way to combat evening sweet/sugary cravings.

Need help?  Struggling with overdoing it with processed starches?  Unsure how to make it work for you?  We have an answer for you!!