The Healthy Benefits of Carbohydrates

Your body breaks down carbohydrates to glucose for energy for the body's cells. The minimum daily amount needed to spare other nutrients from being used for energy, such as fats and proteins, is 130 grams. The Franklin Institute for Science Learning stated that your brain cells require twice as much energy as the other cells in your body. 

According to the National Institutes of Health, not consuming enough carbohydrates can cause a caloric deficiency or result in an excessive intake of fats, throwing your diet off balance. Furthermore, carbohydrates, particularly foods rich in complex carbohydrates, are an important source of essential micronutrients such as vitamins and minerals. Examples of complex carbohydrate foods are starchy vegetables, beans, legumes, whole grains and cereals. 

According to the U.S. Department of Agriculture Food Guide Pyramid or MyPyramid guidelines, grains are an important food source of several B vitamins, including thiamin, riboflavin, niacin and folate, as well as minerals such as iron, magnesium and selenium.

Complex carbohydrate foods, such as vegetables and whole grains, are rich in dietary fiber. Healthbenefits of fiber-rich diets include a reduced risk of developing coronary heart disease, improved cholesterol levels and a healthier weight. Individuals who choose diets rich in fruits and vegetables, as part of a healthful diet, are less likely to develop Type 2 diabetes and certain types of cancers, particularly cancer of the oral cavity, throat, lung, esophagus, stomach and colon.

Here are some great protein and low carb meal optionsto keep in mind:

Egg white veggie omelet + whole egg + cottage cheese + almonds or ½ grapefruit

Turkey Zucchini Burger (recipe) + spaghetti squash + chopped Roma tomato

Monster Meatloaf (recipe) + green beans, broccoli or salad

Turkey Chili (recipe – replace beans w/ chopped zucchini & mushrooms) + salad

Turkey Meatloaf Muffins (recipe) + plain rice cake w/ natural PB

Fish in Foil (recipe) + veggies + almonds

Grilled Chicken (marinated in Dijon & Balsamic) + Romaine lettuce (wraps) + avocado

Cinnamon Apple Cottage Cheese (recipe) – post workout only