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February 5, 2004
Lately, everywhere I look I see promotions for “low carb” foods or diets. Posters at fast food restaurants beckon us with bun-less burgers. Magazines, newspapers, TV programs and even well-intentioned friends urge us to skip carbohydrates. They’d be better off urging us to start skipping down the street if long-term weight management is the goal. What’s going on? When did carbs become villains? It’s undeniable that Americans have grown heavier over the past couple of decades. About two-thirds of Americans currently tip the scales too far. What’s to blame? Right now the finger of blame is pointed at carbohydrates. Yes, Americans have gotten paunchier, but we’re also used to solving things quickly, with plenty of technology, “special” foods and diet books. Think about your own situation. Do you get a little frustrated if you can’t find the TV remote? Do you have an automatic garage door opener? How about a cordless phone? While technology has helped make life easier, it also has contributed to our sedentary lifestyle. An abundance of tasty, inexpensive food is available. We’re eating larger portions than ever. We’re expanding as a result. Authors of low-carb, get-thin-quick diet books have sprung to the rescue. Will the diets and low-carb products really make a difference? Only time will tell, but long-term research indicates that our best diet for health is one that includes a variety of foods from all food groups, sensible portion sizes and a balance of carbohydrates, proteins and fats. Carbohydrate-rich foods include breads, cereals, rice, pasta, fruits and vegetables. Yes, carbohydrates provide energy: about 4 calories per gram to be exact. There are about 28 grams in an ounce. Protein has about 4 calories per gram, and fat is the heavy hitter when it comes to energy content, wielding 9 calories in every gram. If we eat too many calories of any of the “big three nutrients” (protein, carbohydrates, fat) without physical activity to counterbalance, we probably will gain weight. About 3,500 extra calories translates to an extra pound of body fat. Should we avoid carbs? No. Should we moderate our portion sizes of foods in general? Yes. Should we get more physical activity? Definitely. Some of the “gold star” foods in the nutrition world are primarily made up of carbohydrates: fruits, vegetables and whole grain foods. Most of us fall short of the recommended five to nine servings of fruits and vegetables and three servings of whole grains daily. Eating more whole grains is linked with less risk for heart disease, cancer and other chronic diseases. Whole grains contain all parts of the grain kernel: germ, bran and endosperm. Look for the “whole grain” health claim on food labels or look for “whole wheat,” “oatmeal” or “whole grain” as the first ingredient on the ingredient label. Here’s a tasty recipe high in whole grain oatmeal.
### Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
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North Dakota State University |
