Issue link: http://viewer.e-digitaledition.com/i/818298
Once the belle of the ball, carbs picked up a bad reputation. Decades ago, low-calorie, high- energy breads and pastas were popular options for people wanting to eat less fat while maintaining high energy levels. More recently, carbohydrates began to lose favor with physicians and dieters alike as awareness grew that highly processed carbohydrates such as those found in white breads, soda and processed foods, do not provide energy that is sustainable for long periods of time. According to research from Harvard T.H. Chan School of Public Health, consuming too many foods filled with unhealthy carbohydrates may increase the likelihood of diabetes, heart disease and obesity. But that does not mean you should eliminate carbs completely. "Glucose helps maintain brain and muscle function," Whitmire said. "If you do not eat healthy carbs, you do not have enough glucose in your body for the brain to work properly, and you don't have enough energy to fuel your workouts." To give your body the glucose it needs, eat foods rich in complex carbohydrates found in minimally processed whole grains and fresh produce. Carbohydrates Vegetarianism is a popular option for many individuals interested in losing weight or living a more heart-healthy lifestyle. But diets without meat run the risk of being low on essential nutrients such as iron and protein. "Cutting back on meat can be a good way to reduce intake of fat and sodium and lower the risk of heart disease," Whitmire said. "And many Americans actually consume between three and five times as much protein as we should on a daily basis, so diets focused on less meat can be good. But getting proteins from other foods is important." If you are eating less meat, aim to get about 50 grams per day of protein from foods such as nuts, whole grains and produce high in protein, including avocados, broccoli, melons and spinach. Iron-rich foods, such as fortified cereals and oatmeal, as well as beans, dried prunes and eggs may also help you get the nutrients you need. Meat "Gluten-free" on a food label doesn't necessarily mean "healthy." You still have to make healthy choices about fats, sugar and calories. Gluten Going gluten-free is a hot trend in many health food circles these days, but the truth of the matter is that this way of eating is only a necessity for individuals who have certain food allergies or a condition called celiac disease. This condition is characterized by irritation of the small intestine when a person eats foods containing gluten, which is a protein found in barley, rye and wheat. "If your body can properly digest gluten, there is no point in eliminating it from the diet," Whitmire said. "But if you do have a negative response to gluten, I recommend eating fresh, whole foods such as lean meats and lots of produce." When not treated properly, celiac disease can cause a variety of conditions, including anemia and vitamin and mineral deficiencies, so talk with a nutritionist before you make any changes to your diet. 5 s t d o m . c o m LOOK