How to Control Your Blood Sugar & your Weight by Eating Carbs!

I can only image the eye-rolling you are doing right now or the amount of disbelief you have reading the title of this post. You’ll need to just trust me when I say it’s true – you CAN eat carbs, lose weight AND control your blood sugar all at the same time.

The key word is PORTION. There is not magic pill; although, I’m certain that’s what most people would hope for.

Carbohydrates (carbs) are fuel for the body so cutting them out of your diet is like trying to drive from California to Colorado with half a tank of gas. Eventually, you’ll run out of gas (energy).


What’s Good Carbs and What’s Bad Carbs?

I don’t like to say “good” or “bad” rather there are carbs that are better for us than others. But all carbs can fit into a healthy lifestyle AND when consumed in appropriate portions, can balance out our blood sugars.

As humans in general, we rely on carbohydrates to give us energy and fuel our workouts. Yet, one in three adults admits to cutting down or completely avoiding carbs in an effort to “slim down”, feel energized, and beat disease.

With so many FAD diets coming in and out of our lives, it’s common to want to jump on the bandwagon and see what these diets are all about. Just to name a few – the Atkins diet, the Paleo diet, Gluten-Free diet, the Blood Type diet…. it’s no wonder we have all become some fearful of carbohydrates on our plate.

With anything, if you abuse it — you never win. Eating too many carbs, especially highly processed carbs, isn’t good for anyone. Diabetes or not. The reason that carbs get such a bad rap is because the extra sugar available from the glucose formation later gets converted into fat if the body doesn’t need it for energy. However, that’s on you, not the carbs. If you exercise, the sugar from carbohydrates won’t get stored as fat. Case in point: Carbs don’t make you fat. Being lazy does.

These days we’re shunning bread baskets and passing on starchy vegetables in records numbers. Next time, you might want to think twice before you pass on those potatoes or push aside that sandwich. One doctor said it best — David Katz, MD, director of the Yale University Prevention Research Center and author of Disease-Proof. says “All plants are carbohydrate sources, so eating no carbs means eating no plant foods, period.”

Carbs give us energy. Energy gives us life. Life makes everything complete. Yet so many Americans seem to have a love-hate relationship with carbs. Pasta doesn’t make you gain weight unless you don’t balance energy in vs energy out. Pizza doesn’t have to be a forbidden food and rice can be incorporated into your daily meals.

As mentioned before, carbs are widely found in vegetables, fruits, grains, seeds, and legumes. In fact, plant foods are our #1 source for dietary fiber.

To think about it in a different way — Carbs can be divided into three groups: sugar, starches, and fiber. Natural sugar, like the kind found in fruits and vegetables, represents the simplest form of carbohydrates, and it may be obtained in three forms: lactose, sucrose, and fructose. Starches are those sugar units bonded together, and naturally occurring starch can be found in rice, beans, peas, and other grains. Fiber is also made of bonded sugar, and fiber occurs in vegetables, whole grains, dry beans, and more.

How Can Carbs be Good for Me?

It’s known that people who eat more fiber have less cardiovascular disease and seem to weigh less and gain less weight over time. Not to mention, skipping carbs could mean falling short on essential nutrients. Eliminating whole grains means your body is not getting essential vitamins and minerals, such as zinc, magnesium and B vitamins.

How Many Carbs Do I Needs?

There is no one-size-fits-all diet. However, from my experience typically 2-3 carb servings per meal for women and 3-4 carb servings for men works out well. This all depends on you and how your blood sugar and weight are affected by these foods.

Click –> HERE <– for a FREE sample meal plan

 

Tell me, what do you struggle with the most? Are you avoiding carbs? Comment below and let’s get the conversation going.

Author: Katie

Hi! I'm Katie, Registered Dietitian and Certified Diabetes Educator. This website it dedicated to those looking to heal their bodies from the inside out - and it all starts with balancing out your blood sugar. Let's heal disease together one plate at a time.

4 Replies to “How to Control Your Blood Sugar & your Weight by Eating Carbs!”

  1. Such a great post Katie!! I couldn’t agree more- Carbs don’t make you fat, being lazy will lol! So nice to see your beautiful blog, I can’t believe I just learned about it! Excited to follow along!

  2. Your title was eye-catching that’s for sure! You are right about everything I’ve been reading saying eating too many carbs is harmful. I’m not a diabetic but my husband. He loves bread and just about all carbs so he’ll be very happy to hear this news:) You say that 3-4 servings of carbs per meal is fine for men. Could you give me an idea about how much this actually means in terms of measurement?

    1. Yes, of course. An equivalent of 1 carb serving varies by foods, but I’ll share the most common. The following food items and portions listed are equal to one carb serving: 1 slice bread, 1 corn tortilla, 1/3 cup cooked rice/pasta, 1/2 cup beans, 1 small piece of fruit, 1/2 banana, 1 cup berries or melon, 1 cup milk or 1 cup plain non-fat yogurt.

      I hope that helps! Have a wonderful day!

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