Hierarchy of Carbohydrates
One of the topics I cover the most with my clients is carbohydrates. Whether or not you love them or you hate them, carbs are a controversial topic. Low-carb diets have been pushed as one of the quickest ways to lose weight.
I don’t feel that eliminating our body’s preferred source of energy is wise, and it definitely doesn’t create balance in our diets. That being said, we want to focus more of our attention on whole grains and starchy vegetables when looking at our starch choices. Keep in mind, that fruits and vegetables are also considered “carbs,” but this is a topic for another day. Today we are focusing on starches and sugars, and which foods in this category we should be choosing frequently, and which we should be using sparingly.
Hierarchy of Carbohydrates
1. Starchy Vegetables and Whole grains
Starchy vegetables:
Think potatoes (with skin), sweet potatoes (with skin), corn, peas, butternut squash, acorn squash, beans, lentils, and legumes. These are all “whole foods” with minimal processing and a great way to get lots of vitamins and minerals along with starch and fiber.
Whole Grains:
Some examples of whole grains would be oats, quinoa, amaranth, bulgur, brown rice, wild rice, cracked wheat, farro, and more. The list continues on! All of these products are, again, in a very whole form. This means that the fiber and the starch are present. These lead to longer feelings of satiety, more micronutrient value, and better blood sugar control.
2. Whole grain products and Fermented Grains
These are products that are made from whole grains. We have increased the processing here, as the food has moved from an unadulterated grain, to being part of a whole-grain product. Some examples include whole grain bread, whole wheat pasta, whole wheat doughs, whole grain crackers, whole grain cereal. Look for the first ingredient on these foods to say “whole grain blah blah blah”
Fermented Breads:
Fermented breads includes everyone’s favorite: sourdough bread. Although this is not a “whole grain” product, it is very low in sugar and has other benefits including improving your microbiome diversity, and being low in sugar due to the fermentation process.
3. Fruits
Fruits, while high in sugar, are a great choice for when you need a quick burst of energy. Fruits are t also high in fiber which helps to manage the blood sugar spikes from high sugar content foods and improves our gut microbiome. Focus on berries, melon, and citrus fruits which are lower in sugar and higher in fiber. That being said ALL fruits are healthy foods! Make sure to remember my guideline of “Never eat carbs naked” especially with fruit- pair these with a protein and/or fat source to keep yourself full for as long as possible.
4. Refined products with added fiber
Refined carbohydrates function very similarly to sugar in the body. They have had all fiber removed (the germ and endosperm of the grain) so they are much quicker to digest, and can lead to spikes in blood sugar and short-term sensations of fullness. Many producers have been made aware of this, so they add fiber back into the foods in the process of making this product. While this helps a little bit with increasing satiety and managing blood sugar, they aren’t as beneficial as a whole grail food. That being said, these can be good products to help increase your tolerance to fiber if its new to your diet. Some examples of this type of food would be white bread with added fiber like Wonder Bread.
5. Refined products without added fiber, but with no added sugar.
When we have refined starch without fiber added. Although there is no sugar added in these products, they will function in a very similar way to sugar inside of the body. They are digested rapidly, and cause a quick spike in blood sugar, resulting in a subsequent crash. When eating these foods, pairing with a protein and/or fat is very important, but these are more “sometimes” foods. Think of pretzels, crackers, saltines, cereal like Chex or corn flakes.
6. Refined products with added sugar
These are foods I consider treats! Many times when I ask my patients to name a carbohydrate food for me, these are the foods they are thinking of. Cakes, cookies, cereals with added sugar, brownies- again- Treats! These foods taste delicious and satisfy the soul, but they are not foods that we want to use as our staple carbohydrates. Many of these foods can also be high in fat (think butter in cookies) so something to enjoy in moderation. When you do have a sweet treat, think about pairing with a protein source (my favorite is plain, non-fat greek yogurt!) to stabilize your blood sugar so you feel as good as your treat tastes.
So that is the OKP Hierarchy of Carbohydrates. Keep in mind, there is nuance to this, and there is a place for all of these foods within our diet. Need help getting more healthy carbohydrates into your diet? Book an appointment with me!
What other questions do you have about Carbohydrates in general?