In Defense of Carbs
Louisa Sherrill, MS, RD, LDN
Clinical Dietitian for Johnston Health
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From Kinston, N.C.
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NC State University
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Meredith College
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B.S. Animal Science
B.S. Biology (Nutrition Concentration)
M.S. Nutrition
Complete Dietetic Internship
Employed at Johnston Health for 5
years
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Inpatient for Smithfield hospital
Outpatient Nutrition Services
Staff oncology dietitian
Clinical Dietitian Team at
Johnston Health
Objectives
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Define carbohydrate.
Review fad diets and bad reputation of carbohydrate
intake.
Review health and metabolic benefits of carbohydrate
dietary intake.
Discuss “good” and “bad” carbs
Discuss natural vs. added sugars and health implications
What is a Carbohydrate?
Any of a large group of organic (carbon) compounds occurring in foods and living tissues
and including sugars, starch, and fiber. They contain hydrogen and oxygen and typically
can be broken down to release energy in the body.
Foods that contain carbohydrates:
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Grains, breads, cereals, pastas, rice
Beans and legumes
Fruits
Vegetables - starchy (potatoes, corn, lima beans)
Non-starchy vegetables (lower in carbs)
Milks and yogurts
Sweets - desserts, cookies, cakes, pies, etc.
Sugary beverages - sodas, sweet tea, Gatorade, Vitamin waters, fruit juices
** Most plant foods contains some amount of carbohydrates!
Foods that Do Not Contain Carbs
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Meats
Fish
Eggs
Cheese
Added Fats - oils, butter, mayonnaise, sour cream
Artificial sweeteners
Herbs and spices
Sugar-free beverages
Why We Need Carbohydrates
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#1 source of energy for the body
➢ Easier to metabolize
➢ 4 calories per gram of carbohydrate
Foods with complex carbs make up a balanced, healthy diet
Rich is vitamins, minerals, phytochemicals and antioxidants
Source of Fiber
➢ Improves digestion and bowel movements
➢ Improve satiety
➢ Disease prevention
Release relaxing hormones
➢ Tryptophan
➢ Serotonin
Dietary Intake Recommendations
Diet Trends
Carbohydrates have a Bad
Reputation!
Low-Carb Diet Side Effects
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Initial weight loss (muscle and fat)
Decreased energy
Brain fogginess, headaches, irritability
Nutrient deficiencies
Constipation
Low blood sugar
Cravings for sugar and other foods
Not always a long-term way of eating
“Do Carbs Make Me Fat??”
NO (and Yes)
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Not directly -- Carbs are needed to carry out normal
metabolism and provide nutrition to your body.
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Carbohydrate is utilized in the Body by:
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1st - Used first for energy
2nd - Stored in the liver (glycogen)
3rd - Excess carbs are stored as body fat
“Good” Carbs vs. “Bad” Carbs
Good Carbs (COMPLEX CARBS)
★ Whole grains - brown rice, whole grain breads and pastas,
quinoa, bulgur, millet, oatmeal, etc.
★ Whole Fruits (fresh, canned or frozen)
★ Vegetables (fresh, frozen, low-sodium canned)
★ Beans, legumes
★ Nuts and seeds, Soy
★ Unsweetened dairy and yogurt
What makes them “Good”?
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Contain FIBER
○ Takes longer to go through the GI tract
○ Promotes regular bowel movements
○ Do not cause spikes in blood sugar levels
Usually Nutrient-Dense
○ Minerals
○ Vitamins
○ Antioxidants
Disease prevention and treatment
○ Diabetes
○ Heart diseases
○ Cancer
○ Obesity
Satisfying to the body
How Much? (from USDA Dietary Guidelines 2015)
How Much? (from USDA Dietary Guidelines 2015)
“Bad” Carbs (Simple Carbs)
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Refined grains - white bread, white rice, cereals, pastas
“Junk Foods” - chips, crackers, snack cookies, etc.
Sugary beverages - regular soda, fruit juices, juice drinks,
sweet tea, Vitamin water, Gatorades/Powerades
Desserts - pastries, pies, cookies, cake, candies, etc
What Makes Them “Bad”?
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More processed
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Body doesn’t have to work as hard to digest
Not satisfying to the body
Additives, preservatives, “food-like substances”
Usually lower in Fiber
May be higher in calories and lower in nutritional value called “Empty Calories”
Can cause spikes in blood sugar and insulin secretion
Quick & Easy “Good Carb” Options
* Not meant to endorse any particular brand *
Raffle Time!
Name one benefit to YOU of eating “good carbs” more often.
Natural vs. Added Sugars
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Some foods naturally contain sugars and other carbohydrates
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Dairy (lactulose)
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Fruit (fructose)
Added sugars and syrups -- ADDED to foods or beverages when
they are processed, prepared or at the table.
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Recommendation: <10% of total daily calories from added sugars
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Currently there is no distinction on the Nutrition Label for added vs.
natural sugars
Biggest sources of added sugars in the U.S.
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Sweetened beverages -- regular soda, sweet tea, fruit juices, fruitflavored drinks
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Sugar
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Candy
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Cakes
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Cookies
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Pies
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Dairy desserts and Milk products (ice cream, sweetened yogurt
and sweetened milk)
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Other grains (i.e. cinnamon toast and honey-nut waffles)
Recommendations for Sugar
(from the American Heart Association)
Added Sugars have many names
on the ingredient list ...
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36 grams/day
24 grams/day
*** 1 tsp sugar = 4 grams sugar ***
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Those ending in “ose,” such as maltose or
sucrose
High fructose corn syrup
Molasses
Cane sugar
Corn sweetener
Raw sugar
Syrup
Honey
Fruit juice concentrates
1 cube (or 1 sugar packet) = 1
tsp sugar
Health Effects of High Sugar Intake
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Weight gain
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Risk factor for many diseases
Fatigue
Poor sleep
Irritability
Increased cravings for sweets/carbs
Hormonal changes
Promote yeast growth
Decrease in good gut bacteria
Acne
“Highs and lows” of energy levels
Raffle Time!
You are craving something sweet. Which would be the
healthier option?
B
A
Comparing Nutrition Labels ...
Advertisement Claim from Website
You already know that Honey Nut Cheerios® Naturally Flavored has the irresistible taste
of golden honey, making it a family favorite. But did you know that each little "o" also
contains soluble fiber from whole grain oats? As part of a heart-healthy* eating plan, eating
Honey Nut Cheerios each day can help lower your cholesterol. Made with whole grains and
low in fat, Cheerios also provides 12 essential vitamins and minerals. That’s something that
everyone can smile about!
But looking at the Nutrition Label per ¾ cup of cereal ….
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9 grams of sugar (2 1/4 tsp)
2 grams Fiber (< 1 gram of soluble fiber)
Ingredients:
#2 - Sugar
#5 - Honey
#6 - Brown Sugar Syrup
Comparing Nutrition Labels ...
Per 1 cup of Cereal:
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6 grams sugar (1.5 tsp)
3 grams fiber
Same calories and fat as
Honey Nut CheeriosⓇ
Ingredients:
#3 Sugar
#9 Brown Sugar Syrup
The Big Picture
★ All foods can be included in a healthy, well-balanced diet
★ Choose complex, whole (“good”) carbohydrate foods
more often
★ Have simple, processed carbohydrate foods as a treat
★ Get your nutrition from food! Do not depend on
supplements to get in fiber, vitamins, minerals and
antioxidants.
Thank You!
Questions?