The good, the bad, the evil—carbohydrates??? There have been so many articles, fad diets
and research out there on “carbs” (as most people call them) that it is easy to
become confused. Should you eat them? How much? What kind?
First of all carbohydrates are one of the six essential nutrients, which means your body must have them for proper growth
and maintenance. Through your digestive
system, carbohydrates are converted to glucose and used as the main source of
energy for your body— fueling your muscles and brain.
How many should you consume? The USDA 2010Dietary Guidelines for Americans recommends that
carbohydrates make up 45 to 65 percent of your total daily calories; so, if you
get 2400 calories a day, between 1080 and
1560 calories should be from carbohydrates.
Which carbs are good and which ones are bad? “Bad” carbs are often defined as “simple”
carbs— those classified as mono or disaccharides obtained from added sugar and
products made from refined flour (white bread, bagels, pretzels, cakes, cookies
and candy.) Simple carbohydrates are often called “empty calories” because they
provide little or no nutritional value other than calories.
“Good carbs are “complex”
meaning that they are polysaccharides. They usually contain higher levels of
fiber, vitamins and minerals. These carbohydrates take longer to digest and
help to maintain a more consistent blood sugar level providing energy over a
longer period. The key to eating healthy carbs is to choose foods that are
fresh or minimally processed such as vegetables, fruits, whole grains, peas,
beans and legumes.
So what about pasta; is it good or bad for you? Like
most foods if the right kind of pasta is consumed in the recommended amount—then
for most people, yes it is good for you (there may be exceptions depending on
various medical issues.) A serving of
pasta is 2 oz uncooked—depending on the shape, which equates to ½ to 1 cup
cooked. A good portion guide is about the size
of an adult fist (most people dish up to 2-3 times this amountL)
As far as the type of pasta goes, traditionally it is
made from refined Durham wheat. Better choices are products made from whole
grains and whole grain blends. New pasta
products are better tasting than ever and make transitioning to whole grain
products easy. Barilla and Ronzoni are
two brands that you can find at most grocery stores that offer a nice
variety.
People love pasta—for many it is a favorite comfort
food. Low in cost and high in nutrition (using whole grain varieties) it is a
perfect ingredient for a quick nutritious meal.
Here is a recipe that I often throw together at home. Keep in mind that you can use this recipe as
a guide and substitute your favorite protein, vegetables and spices—such as asparagus,
broccoli and carrots. Use whatever you
find in your refrigerator, your imagination, and have some fun!
Pasta Stir Fry
8 ounces pasta—cooked
2 cloves of garlic,
minced
4 tablespoons olive
oil
4 cups baby spinach
¼ cup chopped red
pepper
1 cup sliced mushrooms
¼ cup grated parmesan
cheese
1 large chicken breast
shredded or sliced (1 ½- 2 cups)
Pepper to taste
1/4-1/2 teaspoon red
pepper flakes (opitional)
Step 1: Mise en place (a French term that means to
“put in place”—get everything set up and ready in the kitchen before starting.) Gather up all the equipment you need, cook
the pasta, prepare the
vegetables,
cook and slice the chicken, and grate the cheese.
Step 2: Using a large pan or wok, sauté the minced
garlic in the olive oil until tender (be careful not to brown the garlic.) If you want to add a little heat J now is the time to add
a few red pepper flakes! Then add the
sliced mushrooms stirring until cooked.
Next add the diced red bell pepper and stir for another 30 seconds. Add
the chicken and toss together until heated through. Stir in the spinach until
desired degree of wilt.
Step 3: Add the cooked pasta (hot) and grated cheese tossing together until the pasta is well coated and ingredients are combined. That’s it!!! Eat and Enjoy J
REFERENCES
The
Nutrition Source
http://www.hsph.harvard.edu/nutritionsource/carbohydrate
Nutrition
and Healthy Eating
http://www.mayoclinic.com/health/carbohydrates/MY01458/NSECTIONGROUP=2s/
Carbohydrates
http://www.nlm.nih.gov/medlineplus/carbohydrates.html
Food for
Thought: Glucose is good for learning and memory
http://www.apa.org/monitor/mar00/brainbox3.aspx
this was very good! i want my mom to make this at home more often
ReplyDeletewhat exactly is a dietary fiber?
ReplyDeleteI thought that this recipe was really tasty! I like that it was healthy but it still had a lot of good flavor!
ReplyDeleteI learned that carbs are not all bad in moderation. If you fallow the guidelines on the type of carbohydrates and the amount, they are good for you. "Good" carbs are complex carbs found in veggies, fruits and wholegrain pastas.
ReplyDeleteI learned that changing your pasta from white to whole grain can make such a big difference..... with such little taste change.
ReplyDeleteThe stir fry was very good, and I don't usually eat stuff lie that. It was really good.
ReplyDeleteI learned that all carbs are not bad for you and if you watch which carbs you intake and how much, you can still have a healthy diet.
ReplyDeleteThis article and the links are very helpful. I did not know that carbs are so important and that they can help fight off diseases like diabetes.
ReplyDeleteI thought that this recipe for pasta was really good, and I'd like to make it at home for my family to try.
ReplyDeleteI learned that "good" crabs are complex, provide high levels of fiber, minerals, and vitamins. Good crabs usually take longer to digest and that they help maintain better sugar levels providing energy.
ReplyDeleteI learned that most of your daily calories should come from carbohydrates.
ReplyDeleteI learned that "bad" carbs are simple carbs. Examples are candy and junk food. "Good" carbs are complex carbohydrates. Examples of these are pasta.
ReplyDeleteThe pasta was really good, I like this recipe. It's really surprising how the health choice of the noodle differs so much compared to the little taste difference between the two.
ReplyDeleteI did not know that glucose is the only fuel normally used by brain cells, I would have never guessed that a form of sugar does that!
ReplyDeletePasta is refined Durham wheat
ReplyDeleteDid not know pasta is traditionally Durham wheat and this recipe sound good. Should make it in class.
ReplyDeleteI learned that there are "good" and "bad" carbohydrates. "Good" is used to describe the foods that have more fiber and complex carbohydrates. "Bad" carbohydrates is used to talk about the foods with refined carbohydrates which are made from white flour and added sugars.
ReplyDeleteMy mom loves stir fry, I'll show her this recipe because it is the only pasta she will eat.
ReplyDeleteI learned that most people eat 2-3 times the amount of pasta they should, so I will be conscious of that now.
ReplyDeleteWow Shannon I had no idea!
DeleteAfter reading an article off of one of the links I learned that an estimated five million people have diabetes but don't know it, and nearly 800,000 new cases are diagnosed each year.
ReplyDeleteI learned that many people think Carbohydrates can be a bad thing when it comes to their diets. When they actually need them in order to maintain a healthy lifestyle.
ReplyDeleteI remember eating the pasta and it was really good! I know that carbs are not completely bad for you. You just need to know what kind to eat and how much.
ReplyDeleteI didnt know changing the type of pasta you use could make as big a difference as that. I knew it was inportant but it showed the importance of what types we should eat more of.
ReplyDeleteI did not know that glucose can enhance memory. Also, I learned that water can affect our overall health, and people who drink less water, are sick more often.
ReplyDelete