“I can’t eat carbs at night”, “Fruit has too many carbs”, “Carbs make you gain weight” these are just a few of the many myths associated with carbohydrates. The negative perception of carbohydrates is abundant, but the truth is carbohydrates are the main source of fuel for the human body.

What exactly are carbohydrates?

Carbohydrates are the naturally occurring sugar, starches, and fiber found in grains, fruits, vegetables, and dairy. Once consumed, carbohydrates are digested and broken down into glucose to supply energy to all cells in the body. When the body has enough energy from glucose to function, it is stored as glycogen in the muscle or liver for energy during periods when you are not eating.¹ 

Carbohydrates are essential components of the diet because some cells like red blood cells only produce energy from glucose.¹ Additionally, the brain relies on glucose to produce energy and function.¹ Without carbohydrates, the cells of the body may not get the energy it needs to perform to the best of its ability!

Are all carbohydrates created equal?

Carbohydrates are classified as simple and complex. Simple carbohydrates are broken down quickly by the body, hence the name “simple”. Simple carbohydrates are found in refined sugars such as white or table sugar.² Complex carbohydrates are digested more slowly sending a steady stream of glucose into the body rather than a rush of glucose like simple carbohydrates.² Complex carbohydrates are found in starchy vegetables and whole grains like bread, cereals, rice, and pasta.

Does this mean you should avoid simple carbohydrates? Does it mean they bad for you? No. And no. There is no such thing as “good” or “bad” food. Certain foods do contain more nutrients than others thus making them a more nutritious food source. However, this doesn’t mean you should automatically demonize the less nutritious food source.

All carbohydrates can fit into a well-balanced diet. For instance, fruit is technically classified as a simple carbohydrate, yet it is one of the most nutritious food sources. Fruits are rich in essential vitamins, minerals, and antioxidants which help protect our cells from damage.³ Dairy is another nutritious yet simple carbohydrate. Dairy is rich in calcium and vitamin D which is important in building and maintaining our bones.⁴

Complex carbohydrates like whole grains are rich in fiber which is important for bowel function and may help to lower the risk of heart disease.⁵ Fiber also helps to keep you full longer which may help with weight management.⁵ Whole grains are also rich in B vitamins which play a role in the release of energy from protein, fat, and carbohydrates.⁵

The takeaway 

Carbohydrates are essential nutrients that provide you with the energy needed to perform your daily functions. Roughly half of your daily caloric can and should be met with carbohydrates. While there is no such thing as bad or good foods there are more nutrient-dense options. Aim to consume more whole grains, fresh and vegetables throughout the day. This will help to provide your body with the energy it needs to thrive!

Eating a plateful of different-colored foods is appetizing visually, but also provides numerous health benefits as well. Consuming a variety of fruits and vegetables in different colors ensures that you are obtaining a full spectrum of health benefits found in phytonutrients.

Phytonutrients are natural compounds found in plant-based foods that give these plants their vibrant colors while protecting them from harsh environments, pollution, UV-rays, predators, and pests. And when we consume these plants (fruits and vegetables), we obtain these benefits. Ever wonder why kale is considered a superfood compared to iceberg lettuce? It is because of its deep, vibrant color. It contains more phytonutrients, and each color provides an abundance of specific nutrients. Phytonutrients have antioxidant and anti-inflammatory properties that may help protect us from certain chronic illnesses.

Here is a summary of the phytonutrients and benefits found in fruit and vegetables sorted by color.

Red foods

Found in cranberries, strawberries, pomegranates, tomatoes, beets, red peppers, raspberries, etc. Red foods contain lycopene, the carotenoid that has antioxidant properties that help combat free-radicals that may protect against heart disease, lung disease, and prostate cancer.

Orange and yellow foods

Found in carrots, bananas, sweet potatoes, oranges, pumpkins, mangoes, pineapple, etc. Orange and yellow foods are rich in alpha and beta carotene, which converts to an active form of vitamin A, and acts as an antioxidant to support the immune system, eye health, and may help prevent heart disease.

Green foods

Found in kale, avocados, spinach, cabbage, kiwi, green tea, green herbs, broccoli, etc. These foods are high sources of sulforaphane and glucosinolate, which may help protect against harmful carcinogens and protect blood vessels.

Blue and purple foods

Found in blackberries, blueberries, elderberries, grapes, plums, purple cabbage, etc. Blue and purple foods are potent in anthocyanins, a powerful antioxidant that may help protect cells from damage and reduce the risk of heart disease, improve blood pressure, and increase physical performance.

Eating the rainbow helps support a diverse diet, helps provide the body with a balanced gut microbiome that helps support gut health and prevent constipation and bloating, and can even impact mood.

Nearly three-fourths of Americans aged 55 and older start noticing changes in vision between the ages of 40 and 45-years-old. Studies show there is a lot you can do diet-wise to avoid vision loss. Here are some of my favorite recipes that support eye health.

Creamy Green Mashed Potatoes

Rich in vitamin C and lutein/zeaxanthin, helping filter out high-energy blue wavelengths.

Ingredients:

2 1 /2 pounds russet potatoes, peeled and cut into large chunks

1 bunch collard greens, washed, stemmed and cut into 1 /2″ strips (approximately 8 cups)

2 garlic cloves, minced

1 /2 cup fat-free sour cream

1 /2 cup fat-free 1 /2 & 1 /2 cream

1 tablespoon butter

salt and pepper to taste

Directions: 

1. Place potatoes in large pot of cold water, bring to boil, reduce heat, and simmer until tender, approximately 20 minutes. Drain and return potatoes to pot.
2. Place collards and garlic in a large saucepan over medium heat. Bring to simmer and steam covered for 10 minutes or until cooked through, but still bright green, stirring occasionally to prevent burning. Remove from heat.
3. Add remaining ingredients to potatoes, along with collards. Mash or whip to desired consistency. Add more cream if too thick. Makes 8 servings (approximately 2/3 cup each).

Nutritional information (per serving): 176 Calories; 8 % fat (1.6 g total, <1 g saturated), 36 mg omega-3s 81 % carbohydrate (35.6 g), 11 % protein (4.8 g), 4 mg cholesterol, 3 g fiber, 27 mg vitamin C, 1 mg vitamin E, 0.5 mg zinc, 39 mg sodium.

Penne with Greens ‘n Gorgonzola

Plenty of eye-protecting lutein, zeaxanthin, folate, and zinc, with modest amounts of vitamin C.

Ingredients:

10 oz. uncooked whole wheat penne pasta

Olive oil cooking spray

1 1 /2 cup yellow onion, diced (~ 1 medium onion)

3 large clove garlic, minced

1 /2 cup chicken broth

3 Roma tomatoes, chopped (~2 cups)

1 (6-ounce) bag fresh baby spinach

1/3 cup fresh basil, chopped or 1 teaspoon dried basil

salt and pepper to taste

2/3 cup crumbled gorgonzola cheese (or 1 /2 cup low-fat Parmesan cheese or 1/3 cup crumbled feta)

1/3 cup pine nuts (optional)

Directions: 

1. Cook pasta according to package directions, without salting water.
2. While pasta is cooking, spray a large, non-stick frying pan with cooking spray. Heat over medium-high heat. Add onions, then stir and cook until slightly transparent, approximately 5 minutes. Add garlic, stir and cook for another minute. Add broth and let simmer for 3 minutes. Add tomatoes, toss, and simmer for 2 minutes. Add spinach and basil, cook and stir for approximately 2 minutes, or until leaves wilt. Remove from heat and salt/pepper to taste.
3. Drain pasta and add to spinach mixture. Thoroughly toss. Serve on a platter and top with gorgonzola and pine nuts. Makes 6 servings.

Nutritional information (per serving): 300 Calories; 25% fat (8.3 g total, 2.8 g saturated), 204 mg omega-3s, 57% carbohydrate (43 g), 18% protein (13.5 g), 8 mg cholesterol, 8.6 g fiber, 27 mg vitamin C, 1.33 mg vitamin E, 2.1 mg zinc, 271 mg sodium.

Roasted Butternut Squash Salad on a Bed of Baby Spinach

Packed with lutein/zeaxanthin maintaining healthy cells in the eyes, vitamin C, vitamin E, and zinc.

Ingredients:

cooking spray

1 large butternut squash, peeled, seeded and chopped into 1 /2″ cubes (~ 4 cups)

1 lb beets, peeled and cut into 8 to 12 cubes

salt & pepper to taste

2 slices bacon

3 tablespoons red wine vinegar

1 1 /2 teaspoon Dijon mustard

1 tablespoon olive oil

1/3 cup thinly sliced red onion

8 cups baby spinach

3 tablespoons chopped pistachio nuts

Directions: 

1. Coat cookie sheet with cooking spray. Heat oven to 425 degrees F.
2. Spread squash on half a cookie sheet, one layer thick and beets on other half. Spray with cooking spray and sprinkle with salt and pepper to taste. Bake for 20 to 25 minutes, or until cooked but firm, tossing once. (Do not let squash and beets touch, since beets will color the squash.) Remove from oven and set aside.
3. While vegetables are roasting, cook bacon in a small, non-stick frying pan over medium-high heat until crisp. Remove, pat dry, and crumble. Retain 2 teaspoons of the drippings.
4. In a small bowl, blend vinegar, mustard, olive oil, salt and pepper to taste, bacon crumbles and bacon drippings. Set aside.
5. In a large bowl, toss onion, lettuce, and dressing until thoroughly coated. Arrange on 6 salad plates, place equal amounts of the roasted squash in the middle and the beets around the edges. Sprinkle with pistachios. Makes 6 servings.

Nutritional information (per serving): 175 Calories; 35% fat (6.7 g total, 1.7 g saturated), 124 mg omega-3s, 55 % carbohydrate (23.5 g), 10% protein (4.3 g), 3 mg cholesterol, 7.5 g fiber, 35 mg vitamin C, 1 mg vitamin E, 0.75 mg zinc, 115 mg sodium.

Spicy Grilled Salmon with Ginger

Full of omega-3s that can protect eyes from macular degeneration and dry eye syndrome.

Ingredients:

1/4 cup chopped fresh cilantro

1/3 cup hoisin sauce

2 Tbsps. minced fresh ginger

1 teaspoon brown sugar

1 Tbsp. chopped canned chipotle peppers

½ lemon

1 pound salmon fille, 1″ thick or six 5-ounce salmon steaks

Fresh spinach, washed and stemmed

Directions:

1. Preheat grill or broiler.
2. Stir together in a medium bowl the cilantro, hoisin, ginger, brown sugar, and peppers.
3. Sprinkle lemon over salmon, then brush both sides of salmon with hoisin-glaze mixture.
4. Grill or broil until opaque in center, basting occasionally with remaining glaze (approximately 6 minutes per side).
5. Transfer salmon to a plate of fresh spinach. Makes 6 servings.

Nutritional information (per serving): 284 calories, 50% fat (15.9 grams), 760 milligrams omega-3 fats, 3% carbohydrate, 47% protein, 0 fiber.