When it comes to food, carbohydrates have a bad reputation. However, nutrition experts affirm that carbs aren’t all bad. And that this is so because they too have many health benefits, making them essential to your diet.
Erick Musengimana, a nutritionist at Rwanda Diabetes Association, says that some carbohydrates are healthier than others, therefore, learn to choose healthier ones.
The Dietary Guidelines for Americans recommends that carbohydrates make up 45 per cent to 65 per cent of total daily calories. So, it indicates that if one gets 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.
Musengimana says although carbohydrates are an essential part of a healthy diet, and they provide many important nutrients, understand that not all of them are good for you
Healthy carbs
Musengimana says the first step is to focus on eating fibre-rich fresh fruits and vegetables. He explains that whole fruits and vegetables have many health benefits, including adding fibre, water, and bulk, which help one feel fuller on fewer calories.
The nutritionist recommends choosing whole grains, as they are better sources of fibre and other important nutrients, such as B vitamins.
"Refined grains go through a process that strips out parts of the grain along with some of the nutrients and fibre, thus eliminating them from your diet is crucial,” he says.
Jeanne Uwiragiye, a nurse working at Clinique La Triade in Remera, says sticking to low-fat dairy products like milk, cheese, natural yoghurt, and other dairy products is essential.
She explains that these products are known to have calcium, protein, vitamin D, potassium, and other vitamins and minerals that are essential for good health.
Also, consider the low-fat versions as it helps limit calories and saturated fat, noting that one should watch out for dairy products that have added sugar.
Uwiragiye notes that one should consume more beans, peas, and lentils, as they are among the most versatile and nutritious foods.
"They are typically low in fat and high in folate, potassium, iron, and magnesium, and have useful fats and fibre. They are a good source of protein and can be a healthy substitute for meat,” she says.
Some carbohydrates come with added sugar, Musengimana says, so limiting such carbs is essential as these added sugars are harmful to the body.
The Dietary Guidelines for Americans says that less than 10 per cent of calories one eats or drinks every day come from added sugar. Eating or drinking too many foods with sugar can also cause one to take in more than the calories they need each day.
"It still comes down to choosing your carbohydrates wisely, which is about limiting foods with added sugars and refined grains, these are high in calories but low in nutrition,” Musengimana says.