But you may be wondering what exactly these “smart” choices entail.How aresmart carbsdifferent than other carb choices? Read on to learn more.
Smart Carb Choices
There is no specific definition of smartcarbs. Instead, most nutrition experts use this term interchangeably with complex or healthy carbohydrates.
Smart carbs therefore refer to sources of carbohydrates that provide fiber, vitamin, minerals, and/or other beneficial compounds.They raise blood sugar gradually and provide sustained energy.Smart carbsinclude:
Vegetables, including starchy veggies like potatoes, corn, peas, and sweet potatoes
Fruits, such as apples, oranges, berries, kiwi, and grapes
Beans and legumes, like black beans, lentils, black-eyed peas, and chickpeas
Whole grains, including brown rice, wild rice, quinoa,farro, bulgur, and popcorn
Dairy products without added sugar, such as plain milk and yogurt
Refined carbohydrates, such as white flour, candies, sugar-sweetened beverages, cookies, and desserts, are not considered smartcarbs.These foods do not provide much nutritional value, can lead to spikes in blood sugar, and may contribute to weight gain.
Adding smartcarbsto your diet and building complex carb meals will keep you full and satisfied. Plus, they will help you stay energized until your next meal. Thefiberin some groups of smartcarbs, like veggies, fruits, whole grains, and beans, also provides health benefits and may help lower high cholesterol levels.
How to Make Smart Carb Swaps
Whenever you choose a food with carbohydrates, use it as an opportunity to make a smart carb choice. One way to incorporate more smartcarbsin your diet is to use them in place of refined carbohydrates. Here are some simple swaps you can make when coming up with smart carb meal plans:
Enjoy a bowl of plain oatmeal with fresh fruit instead of sugary cereal for breakfast.
Eat whole fruit in place of drinking fruit juice.
Swap roasted chickpeas for croutons on your lunchtime salad.
Make a baked sweet potato for dinner in place of a bowl of pasta.
Eat air-popped popcorn with herbs and spices instead of a bag of potato chips.
Buy plain yogurt andavoid sweetened varieties.Add fruit if you need some sweetness.
Make homemade energy balls with oats, nut butter, dried fruit, and honey. Eat them in place of a candy bar.
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