Thirteen years after Dr. Atkins suffered a near fatal heart attack, we’re still talking carbs.
In the beginning of the diabetes class I teach, I ask the participants what comes to mind when they hear the word carbohydrate. The most frequent responses:
“All the good stuff”
“Everything I like but can’t have”
Poor guys. Even Lindsay Lohan has a better reputation.
So up till now, I’ve been talking mostly nutrients, not food, something I hate to do! So what are these “healthy” and “unhealthy” carbs? A good rule of thumb is the less processed it is, the healthier it is.
Green Light: You can purchase these foods without thinking twice!
Whole grains (brown rice, barley, wild rice, quinoa, farro, bulgur, etc)
100% whole grain pasta
Whole grain flours
Any vegetable (even starchy vegetables!)
Unsweetened dairy alternatives
Yellow Light: Be a prudent label reader (both ingredients & nutrition facts) with these foods.
100% whole grain bread – sometimes even 100% whole grain breads are made with significant amounts of added sugar
Breads, pastas, and snack foods labeled as whole grain, whole wheat, wheat, or multigrain – may be 100% whole grain, but more than likely, it’s not
Red Light: Limit these foods.
Refined flours and foods made with refined flours (this includes white bread, white rice, white pasta, and most snack foods)
High sugar beverages like soda, sports drinks, punches and sweet tea
Fellow carb lovers, rejoice! Here’s a round up of my favorite carb-centric recipes:
Baked Oatmeal with Berries and Bananas
Lentil and Brown Rice Salad with Tahini Dressing
Eggplant, Chickpea and Wheatberry Salad
Lentil Sloppy Joes
Dairy Free Macaroni and Cheese
Brown Rice, Chickpea, and Roasted Broccoli Bowl
Chorizo Tempeh and Potato Tacos