What are smart carbs?

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 carbs include: Vegetables, including starchy veggies like potatoes, corn, peas, and sweet potatoes.

healthyforlifemeals.com - What are Smart Carbs? - Healthy For Life Meals

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But you may be wondering what exactly these “smart” choices entail. How are smart carbs different than other carb choices? Read on to learn more.

Smart Carb Choices

There is no specific definition of smart carbs. 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 carbs include:

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 smart carbs. These foods do not provide much nutritional value, can lead to spikes in blood sugar, and may contribute to weight gain. Adding smart carbs to your diet and building complex carb meals will keep you full and satisfied. Plus, they will help you stay energized until your next meal. The fiber in some groups of smart carbs, 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 smart carbs in 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 and avoid 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. Note from Healthy For Life Meals: Our healthy meal delivery service makes eating smart carbs easy! Our meals are freshly prepared and incorporate complex carbohydrates like whole grains, fruits, and plenty of vegetables to provide complete and balanced nutrition. Check out our menus today and let us do your meal prep next week!

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Why do I want to eat carbs all the time?

Why Do We Crave Carbs? Cravings often come when we feel stressed. When you eat carbs, it releases a "happy" chemical in your brain like serotonin.

webmd.com - How to Beat Carb Cravings - WebMD

Got carbs on your mind? Most of us do. The carb craving syndrome struggle is real, but there are things you can do to keep it from getting the best of you. Why Do We Crave Carbs? Cravings often come when we feel stressed. When you eat carbs, it releases a "happy" chemical in your brain like serotonin. Many of the foods we tend to crave -- sweets, white breads, and sodas -- are filled with simple carbs that your body processes very fast. This boosts your feel-good hormone levels quickly, but it also causes your sugar levels to spike and drop. How to Beat Carb Cravings Keep your brain busy. It’s hard to think about cravings when your mind is occupied with fun. In one experiment, volunteers who played the video game Tetris for a few minutes found that it curbed their craving for food, drugs, and other pleasures. The researchers think that’s because your brain has limited capacity to juggle competing images. Eat mindfully. Sometimes you reach for carbs not out of hunger but boredom. Or it’s your habit to indulge in a bowl of ice cream after dinner. Mindful eating may help. Practice paying attention to why you’re eating, slow down to savor the taste of your food, and focus on the moment. This helps your brain get in sync with your stomach and get the signal that you're full. Studies show a strong link between mindful eating and lower body weight.

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