As a holistic coach, I’ve noticed a trend: many of my clients are not getting enough energy-packed carbohydrates. Often, they’re afraid of the calories and haven’t learned the beneficial properties nutrient-dense carbohydrates have, so today we’re going to identify which carbohydrates are nutrient-dense and how they support your health.
The Difference Between Types of Carbohydrates
There are so many nutrient dense carbohydrates to incorporate into your well-rounded, healthy diet. These include: vegetables (sweet potatoes, kale, broccoli, etc.), whole grains (quinoa, brown rice, oats, etc.), legumes (lentils, chickpeas, beans, etc.), fruits (berries, apples, bananas, etc.), nuts and seeds, and dairy and dairy alternatives (greek yogurt, cottage cheese, unsweetened almond milk, etc.) to name a few.
Then there are highly processed foods like white bread or sugary snacks. Anything that is made with refined flours and sugars can leave you feeling sluggish & unsatisfied and have a negative impact on your gut health and mood. These are the carbohydrates that we want in our diet in moderation.
How Nutrient Dense Carbohydrates Support Your Health
Energy Source:
Carbohydrates are the body’s primary source of energy. When carbs are consumed, they are broken down into glucose which is used as fuel for your cells. Glucose is necessary for brain and central nervous system functioning. Additionally, carbs are essential for exercise and other physical activities. The energy carbs generate help improve physical performance and endurance.
Dietary Benefits
Nutrient dense carbohydrates provide our body with fiber, vitamins, minerals, and antioxidants which our bodies need to remain healthy. Dietary fiber is essential for digestive health, aids in preventing constipation and supporting a healthy gastrointestinal system, and contributes to feel full and satisfied after eating.
Blood Sugar Regulation & Supports Metabolism
Nutrient dense carbohydrates release glucose into the bloodstream slowly which prevents rapid spikes and crashes in blood sugar, preventing you from feeling fatigued after eating. Additionally, carbohydrates facilitate the metabolism of fats and prevent the breakdown of protein for energy, protecting your muscle mass.
Mood and Serotonin Production
Carbohydrates play a role in the production of serotonin which impacts mood regulation. Eating carbohydrates can contribute to an improved mood.
This isn’t about the demonizing of foods, but it's important to note that the quality and type of carbohydrates matter. Choosing whole, unprocessed sources of carbohydrates and incorporating a variety of fruits, vegetables, whole grains, and legumes is recommended for optimal health benefits. If you want to discuss your diet and how you can better incorporate complex, nutrient dense carbohydrates, reach out for a free consultation!