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Protein is vital to maintaining optimal health. It contains the materials your body needs to survive and is crucial in regulating your appetite, promoting muscle recovery and supporting other necessary bodily functions. By incorporating more protein into your diet and becoming intentional with meal planning, you’ll be well on your way to meeting your nutritional goals.

What Are the Benefits of a High Protein Diet?

A high-protein diet can positively affect your life in so many ways, including:

  • Weight loss – Protein keeps you satiated for much longer than other types of food, which can help you maintain weight loss if that is your goal. It can also help reduce the levels of ghrelin in your body. Ghrelin is an appetite-regulating hormone associated with hunger.
  • Lowers blood pressure – Dietary protein has a hypotensive effect, especially when consumed from sources like eggs, poultry and legumes.
  • Boosts your metabolism – Protein takes a longer time to absorb and digest, which means your body burns more calories to complete the process. Additionally, higher protein intake may boost your metabolic rate.
  • Better bone health – Protein helps repair and build bones and improves strength and flexibility. It plays animportant role in creating fibers that help your bones grow and can increase the amount of calcium absorbed in your intestines.
  • Build lean muscle – Protein contains amino acids, which are needed to create and maintain muscle mass. To change your body composition, build muscle and lose fat, you must include enough protein in your diet.
  • Improve blood sugar levels – Some studies indicate that protein can stabilize blood sugar and lower blood glucose after eating a meal for those with type 2 diabetes.


Because protein is so filling and takes longer to digest, it may reduce your tendency to snack throughout the day, which is helpful if you’re pushing towards a weight loss goal. Even if you’re not on a weight loss journey, protein canboost athletic performance and promote overall health and well-being, which is enough to consider incorporating more of it into your diet.

How Much Protein Should I Be Eating?

The amount of protein you should be eating varies from person to person. There are several factors to consider when calculating your protein goals:

  • Your age
  • Your weight
  • General Health
  • Activity level


If you are pregnant, your protein requirements may also differ. According to the Institute of Medicine, adults over the age of 19 should receive 10% to 35% of their total caloric intake from protein. Generally, that’s anywhere between 200 to 700 calories per day from protein if you’re following a 2,000-calorie diet.

There is a specific way to calculate your protein goal. Take your weight in kilograms and multiply it by 0.8. This gives you an exact amount of protein you should be getting daily. So, if you’re a 190-pound male, you would need 68 grams to meet your daily requirement. While this amount may seem like a lot, it’s easy to meet your goal by incorporating smaller amounts of protein into your meals throughout the day. One study found that healthy men who consumed protein in this manner had more muscle growth than those who just ate most of their protein during lunch and dinner.

Good Dietary Sources of Protein

You don’t just have to eat meat to achieve your protein goals. You just have to be more mindful of which foods are good protein sources and incorporate them into your meals. Some of the best sources of protein include:

  • Seafood – Not only do many seafood options contain plenty of lean protein, but they also provide omega-3 fatty acids, which are beneficial for your heart.
  • Meats – When choosing meat, be sure to opt for lean sources that are low in saturated fat. Beef, pork, lamb and poultry are good sources of lean protein. Just make sure to cut the skin off of poultry to decrease their fat content.
  • Eggs – Eggs are easily digestible and a great source of high-quality protein. Not only are they nutrient-dense, but they are inexpensive, too.
  • Dairy – In addition to protein, dairy is a good source of calcium, which is necessary for healthy bone density. Some excellent options for dairy include milk, cheese and yogurt. Opt for low-fat varieties of yogurt and skim milk when possible.
  • Nuts – Although nuts are good sources of protein, be mindful of your serving size as it can be easy to go overboard. Some good options to consider include walnuts, cashews, pistachios and almonds.
  • Legumes – If you’re looking for plant-based protein sources, legumes like lentils, peas, black beans and chickpeas are high in fiber and low in fat too, which will keep you satiated between meals.
  • Soy – This legume is high in protein and is widely used to create plant-based food products like tofu, soymilk and tempeh. Edamame is an excellent (and delicious) source of protein and packs 18.5 grams of protein in one cup.
  • Seeds – Seeds are excellent sources of protein. Try including pumpkin or sunflower seeds into your snack rotation or topping your yogurt with a sprinkle of flax or chia seeds for a tasty protein boost.
  • Whole grains – For a healthy diet, you want to opt for whole grains that are high in fiber instead of refined grains. While refined grains like white rice and bread are okay in moderation, they are generally not as nutritious as whole grains due to the way they are processed. Instead, go for options like brown rice, oatmeal and quinoa.


You don’t necessarily have to stick with a meat-based diet to meet your protein goals. If you are a pescatarian, vegetarian or have other special nutritional considerations, you should be able to find the right combination of food options that will work for you.

Can Fruits Be High in Protein?

While most fruits are higher in minerals and vitamins and are chock-full of antioxidants, you may find some options that are a bit higher in protein. If you want to eat more fruit-based proteins, consider apricots, blackberries, guava and avocado. Bear in mind, however, that receiving an adequate amount of protein from fruits alone is extremely difficult. If you’re avoiding meat or dairy, you should also consider adding plant, nut and legume-based sources into your diet.

What Are the Signs That I’m Not Getting Enough Protein?

You need protein to maintain optimal daily functioning, and different systems throughout your body will be affected when there’s not enough to go around. Some of the most common signs you aren’t getting enough protein include:

  • Mood changes due to neurochemical imbalances
  • Changes in hair, skin and nail texture and condition
  • Increased weakness and fatigue
  • Injuries that are slower to heal
  • Getting and staying sick more frequently
  • Increased hunger and snacking between meals

Older adults, young children and people with certain medical conditions are more likely to experience protein deficiency. If you are experiencing any of these symptoms, check with your doctor to make sure they aren’t indicators of other health issues besides a protein-deficient diet.

Tips For Starting a High-Protein Diet

The best way to ensure you get enough protein in your diet is to have a meal plan. By understanding your personal protein goal and planning ahead before you hit the grocery store, you should be able to create a well-balanced meal plan that is delicious and nutritionally packed with healthy, satisfying options.

It can be easy to include more protein in your diet. You just have to get a little creative sometimes. Here are some tips you can try:

  • Replace your morning bowl of cereal with scrambled eggs and low-fat Greek yogurt.
  • Top your salads or oatmeal with some chopped almonds.
  • Consider adding a protein shake to your meal plan. You can even make your own using whey protein powder.
  • Keep a food journal to track the amount of protein you eat throughout the day.
  • If possible, include both lean cuts of animal-based protein and plant-based protein in your diet plan.
  • If time or other obligations make creating a meal plan difficult, consider using a customizable meal plan service.

Protein is literally the glue that holds your cells together throughout your body, ensuring various systems function optimally. While eating intentionally and counting grams of protein can take some time to get used to, it’s worth the extra effort. With some trial and error, you’re sure to find the meal-planning strategies that work for you so you can meet your protein and health goals.            

Introduction

When it comes to nutrition and fitness, one term consistently stands out: calories. But what exactly are calories, and why do they matter? In this blog post, we’ll explore the different types of calories, their sources, and how much you should be consuming based on your health goals—whether you’re looking to lose weight, build muscle, or simply maintain a healthy lifestyle. We’ll also delve into how macronutrients (carbs, proteins, and fats) are calculated in terms of calories and why this knowledge is crucial for achieving your fitness objectives.

What Are Calories?

Calories are units of energy that our bodies need to function. Everything from breathing and circulating blood to walking and working out requires calories. The calories we consume through food provide the energy needed for these activities.

However, not all calories are created equal. The source of the calorie—whether it comes from a carbohydrate, protein, or fat—can have different effects on the body.

Types of Calories: Understanding Macronutrients

  1. Carbohydrates
    Carbohydrates are the body’s primary source of energy. They are broken down into glucose, which fuels our cells, tissues, and organs. Carbohydrates can be simple (like sugars) or complex (like fiber and starches). Foods high in carbohydrates include bread, pasta, fruits, and vegetables.
    • Simple Carbs: Found in foods like candy and soda, they are quickly digested and can cause rapid spikes in blood sugar.
    • Complex Carbs: Found in whole grains, legumes, and vegetables, they take longer to digest, providing a more sustained energy release.
  2. Proteins
    Proteins are essential for building and repairing tissues, making enzymes, and supporting immune function. Proteins are made up of amino acids, some of which the body can produce, while others must be obtained from food.
    • Complete Proteins: Contain all nine essential amino acids and are found in animal products like meat, dairy, and eggs.
    • Incomplete Proteins: Lacking one or more essential amino acids, found in plant-based foods like beans, lentils, and nuts. Combining different plant proteins can provide a complete amino acid profile.
  3. Fats
    Fats are crucial for energy storage, hormone production, and nutrient absorption. Like carbohydrates, fats can be classified into different types:
    • Saturated Fats: Found in animal products and some plant oils, they can raise cholesterol levels if consumed in excess.
    • Unsaturated Fats: Found in nuts, seeds, avocados, and fish, they are beneficial for heart health. These include monounsaturated and polyunsaturated fats.
    • Trans Fats: Industrially processed fats that are best avoided due to their association with increased heart disease risk.

How Macronutrients Are Calculated to Calories

Understanding how macronutrients contribute to your total calorie intake is essential for managing your diet effectively. Each macronutrient provides a specific number of calories per gram:

  • Carbohydrates: 4 calories per gram
  • Proteins: 4 calories per gram
  • Fats: 9 calories per gram

Let’s break down how these calculations work and how you can use them to plan your meals.

1. Calculating Calories from Carbohydrates

Carbohydrates are the body’s primary source of energy. To calculate the calories from carbohydrates in a given food, you can use the following formula:Calories from Carbohydrates=Grams of Carbohydrates×4Calories from Carbohydrates=Grams of Carbohydrates×4

For example, if you consume a meal with 50 grams of carbohydrates, the total calorie contribution from carbohydrates would be:50 grams×4 calories/gram=200 calories50grams×4calories/gram=200calories

2. Calculating Calories from Proteins

Proteins are crucial for muscle repair and growth, as well as various other bodily functions. The calculation for protein calories is similar to that of carbohydrates:Calories from Proteins=Grams of Proteins×4Calories from Proteins=Grams of Proteins×4

If a meal contains 30 grams of protein, the total calories from protein would be:30 grams×4 calories/gram=120 calories30grams×4calories/gram=120calories

3. Calculating Calories from Fats

Fats are more calorie-dense than carbohydrates and proteins, providing more than twice the number of calories per gram. Here’s how to calculate the calorie content from fats:Calories from Fats=Grams of Fats×9Calories from Fats=Grams of Fats×9

For a meal with 20 grams of fat, the calorie content from fats would be:20 grams×9 calories/gram=180 calories20grams×9calories/gram=180calories

Putting It All Together: Total Caloric Intake

To find the total caloric content of a meal, add the calories from carbohydrates, proteins, and fats:Total Calories=Calories from Carbohydrates+Calories from Proteins+Calories from FatsTotal Calories=Calories from Carbohydrates+Calories from Proteins+Calories from Fats

For instance, if your meal has 50 grams of carbohydrates, 30 grams of protein, and 20 grams of fat, the total caloric intake would be:200 calories(carbs)+120 calories(proteins)+180 calories(fats)=500 calories200calories(carbs)+120calories(proteins)+180calories(fats)=500calories

How Many Calories Should You Be Eating?

The number of calories you need depends on several factors, including age, sex, weight, height, and activity level. Here’s a rough guideline:

  • Sedentary Individuals: For those with little to no exercise, daily calorie needs range from 1,600 to 2,400 for women and 2,000 to 3,000 for men.
  • Moderately Active Individuals: For those who engage in moderate exercise a few times a week, the range is about 1,800 to 2,600 for women and 2,200 to 3,000 for men.
  • Active Individuals: For those with a high activity level, daily calorie needs are approximately 2,000 to 2,800 for women and 2,400 to 3,200 for men.

To determine your specific calorie needs, consider using a Total Daily Energy Expenditure (TDEE) calculator, which factors in Basal Metabolic Rate (BMR) and physical activity level.

Here are some reliable Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) calculators:

  1. TDEE Calculator:
  2. BMR Calculator:

These calculators provide detailed results based on your input data, such as age, weight, height, activity level, and body composition.

Adjusting Calories for Weight Loss

To lose weight, you need to consume fewer calories than your body burns, creating a calorie deficit. A deficit of about 500 calories per day is generally recommended for gradual and sustainable weight loss of about 1 pound per week.

  • Track Your Intake: Use apps or food journals to monitor your calorie consumption and ensure you’re maintaining a deficit.
  • Focus on Nutrient-Dense Foods: Choose foods rich in vitamins, minerals, and fiber, such as fruits, vegetables, lean proteins, and whole grains.
  • Avoid Empty Calories: Limit foods high in sugar and unhealthy fats, like sugary beverages, processed snacks, and fast food.

Adjusting Calories for Muscle Gain

To gain muscle, you need to consume more calories than your body burns, creating a calorie surplus. This allows your body to use the extra energy to repair and build muscle tissue after workouts.

  • Increase Protein Intake: Protein is essential for muscle repair and growth. Aim for at least 1.2 to 2.2 grams of protein per kilogram of body weight.
  • Incorporate Strength Training: Combine your calorie surplus with a consistent strength training regimen to maximize muscle growth.
  • Monitor Progress: Regularly track your body composition and adjust calorie intake as needed to avoid excess fat gain.

Finding Your Balance: Calories and Maintenance

If you’re happy with your current weight and body composition, your goal is to maintain a balance between the calories you consume and the calories you burn. This is called caloric maintenance.

  • Listen to Your Body: Pay attention to hunger cues and avoid eating out of boredom or stress.
  • Practice Portion Control: Use smaller plates, and be mindful of serving sizes to avoid overeating.
  • Stay Active: Incorporate a mix of cardiovascular exercise, strength training, and flexibility work to support overall health.

Final Thoughts

Understanding calories and their role in nutrition can empower you to make informed dietary choices that align with your health goals. Whether you’re looking to lose weight, gain muscle, or maintain your current state, the key is to balance calorie intake with your body’s needs. Remember, it’s not just about the quantity of calories but also the quality of the foods you choose.

Linked Sources:

In the nutrition world, there’s a lot of disagreement when it comes to fats. Some experts claim that they destroy your waistline and ruin your health, while others say that fats are beneficial. So, what’s the truth? 

The truth is that fats are essential. You need to include some fats in your diet to stay healthy. For example, fats are necessary for helping your body efficiently absorb essential vitamins, lower your risk of heart disease and improve cognitive functioning. However, there are certain types of fat that you want to limit in your diet. 

Here we’ll break down the differences between the various types of fats, and which ones you should include in your day if you are striving for a healthy diet. 

What Are Fats?

Fats are nutrients found in food sources that your body can use as fuel. Fats also play a role in building nerve tissue, hormones and cell membranes. They are a source of energy for your body, and if you do not burn the same amount of fat you consume, your body stores them as fat cells. Eating too much fat contributes to weight gain since it is more dense in calories than protein and carbohydrates. Although fats generally get a bad rap (especially if you overeat them), if you don’t get enough of certain types of fat, it can negatively affect your health too.

Types of Dietary Fat

Your body needs fat to give you the energy to power through your day, keep you warm and protect your organs. There are four types of dietary fats in food. While your body needs certain types, it can do without the others:

Trans Fats

The unhealthiest fat in your diet is trans fats. A main source of trans fats is partially hydrogenated oils (PHO), which keep processed foods shelf-stable and improve their taste. Trans fats might make food taste good, but your body doesn’t need trans fats at all. In fact, eating too much trans fat puts you at a higher risk of stroke, certain forms ofcancer, type 2 diabetes and heart disease.

Other sources of trans fat include:

  • Vegetable shortening and margarine
  • Anything that is battered and fried
  • Butter and other dairy products
  • Processed foods such as pizza dough, biscuits and pastries
  • Some meats, including beef and lamb

The best way to avoid trans fats is to carefully check the labels of the products you buy at the grocery store. If the ingredient list on the package lists partially hydrogenated oil, you should skip it and select a different option.

Saturated Fats

Saturated fats are dietary fats contained in animal products, including dairy, meats and eggs. At room temperature, these fats become solid. Some common sources of saturated fat include:

  • Butter, lard and coconut oil
  • Cakes and cookies
  • Fatty cuts of meat
  • Cured meats, including salami, chorizo and pancetta
  • Bacon and sausage
  • Cheese
  • Ice cream, milkshakes and chocolate

The American Heart Association (AHA) recommends getting no more than 5 to 6 percent of your daily caloric intake from saturated fat. Consuming a lot of saturated fats puts you at a greater risk of heart disease and bad cholesterol.

Monounsaturated Fats

Monounsaturated fats are a type of fat that is beneficial to your health. This type of fat contains one unsaturated carbon bond in its molecule. Monounsaturated fats provide nutrients to maintain the cells in your body and can reduce harmful cholesterol levels within your blood, decreasing your risk of stroke and heart disease. Some sources of monounsaturated fats include:

  • Pecans, cashews and almonds
  • Peanuts and peanut butter
  • Sesame and pumpkin seeds
  • Avocados
  • Olive, peanut, canola, safflower and sunflower oils

At room temperature, monounsaturated fats are liquid, unlike saturated fats, which solidify. These fats can reduce LDL cholesterol. Lower LDL cholesterol may reduce your risk of stroke and also cardiovascular disease. Although fats, regardless of type, provide nine calories per gram, monounsaturated fats have a positive effect on your overall health. However, you should still eat them in moderation.

Polyunsaturated Fats

Polyunsaturated fats are called “essential fats” and are necessary to help reduce your risk of heart disease and arrhythmia and reduce triglycerides. Some good sources of these fats are:

  • Fatty and oily fish like herring, anchovies, salmon and striped bass
  • Some seeds and nuts like flax seed, sunflower seed and walnuts
  • Soybeans and tofu

Omega-3 fatty acids play a vital role throughout the body and help keep the heart, blood vessels, immune system, endocrine system and lungs functioning properly.

What Can Happen if I Don’t Get Enough Fat in My Diet?

Although it is important to restrict or eliminate sources of bad fat from your diet, you must eat enough good fat for your body to work correctly. Dietary fat is essential to have in your diet for several reasons. Monounsaturated, polyunsaturated and omega-3 fatty acids are instrumental in several biological processes. There are several harmful outcomes associated with a fat-deficient diet. Some of these consequences may include:

  • Increased hunger – While protein is known to help keep you feeling full for longer, a healthy amount of “good fats” in your diet also helps with satiety. By grabbing a handful of almonds or snacking on another healthy source of fat, you may be able to resist the urge to reach for a bag of chips in the afternoon.
  • Inability to concentrate – Your brain needs omega-3s to function optimally. You may have difficulty concentrating and a decrease in memory and cognitive capabilities without enough good fats. In fact, a recentstudy found that people who followed a Mediterranean diet experienced less cognitive impairment over time.
  • Skin issues – While it is rare, a condition known as essential fatty acid deficiency may cause a dry, scaly rash throughout the body. The main treatments are topical ointments and increasing your dietary intake of fatty acids.
  • An increased risk for heart disease – Good fats have protective properties and can cut your risk of cardiovascular disease and diabetes. Not getting enough good fats may mean missing out on legitimate health benefits.
  • Your body may not regulate blood sugar properly – By including monounsaturated fats in your diet and decreasing your saturated fat intake, you might improve your body’s sensitivity to insulin. If your body isn’t sensitive to insulin, it may produce more of it, leading to an increased risk of type 2 diabetes.

While you should still be mindful about the amount of healthy fats you consume, including them in your diet is important to maintain your overall health and may have significant benefits that can decrease your risk of developing various conditions.

Healthy Fats and Vitamin Absorption

Although dietary fat deficiencies are rare, especially for those with a well-balanced diet, those who don’t consume enough fat may not be able to efficiently absorb vitamins and minerals. Vitamins A, D, E and K are all fat soluble, which means they need fat present in the stomach for them to be absorbed properly. If your body cannot absorb them, then you are at risk of vitamin deficiency, which leads to a wide variety of health problems that include:

  • Muscle pain
  • Depression
  • Dry hair or hair loss 
  • Burning in the feet
  • Loose teeth
  • Swollen gums
  • Hyperkeratosis (“goose flesh”)
  • Depression
  • Irregular heartbeat 
  • Night blindness
  • Restless legs syndrome (RLS) 
  • Easy bruising

Additionally, severely restricting fat intake may compromise your immune system, leading to more sick days and a longer healing period. Fatty acids are also crucial for the wound-healing process, and a diet deficient in healthy fat may inhibit your body from properly healing itself.

Master Your Plate With Healthy Fats

Don’t stress yourself too much over obsessively counting fat grams the next time you take a trip to the grocery store. Instead, focus more on including a variety of nuts, beans and fatty fish in your diet throughout the week in moderation. Here are some great, easy ways to incorporate more healthy fats into your diet:

  • Add ground flaxseeds to your fruit smoothies for a quick boost of omega-3 fats to help you power through your day.
  • Stick with olive oil for cooking on the stovetop. If you’re baking, use canola oil instead of butter or margarine.
  • Add slices of avocado to your sandwiches or salads. You can even cut up some crunchy veggies and make homemade guacamole.
  • Try using crumbled-up nuts instead of breading your fish and chicken with breadcrumbs.
  • Snack on unsalted cashews or almonds. Try adding them to a trail mix, but avoid adding unhealthy ingredients like chocolate chunks.
  • Create your own salad dressing using flaxseed, sesame and olive oils as an alternative to commercial dressings, which usually contain high sugar and unhealthy fat.
  • Try healthy meal delivery. Choosing a healthy meal delivery service like Local Foodz Cali can ensure that you get the optimal amount of fats in your diet.


The hallmark of a healthy diet is moderation. Allowing yourself an occasional treat is okay, but try to keep to a sensible diet as much as possible. Remember to follow a balanced dietary plan, stay active and be mindful of the types of fats you are consuming. By including healthy fats in your dishes, you’ll be doing your heart, mind and the rest of your body a favor.            

Do you instantly refuse or reject high-carb foods? Carbohydrates have a bad reputation and frequently take the blame for weight gain. Some influencers are embracing a zero-carb or carnivore diet and eschewing carbs altogether. 

Are carbs really that bad for you? It’s true that carbs have been linked to an increased risk of heart disease, obesity, and inflammation. A diet high in ultra-processed, high-calorie carbohydrates — like candy, chips, and soda can contribute to weight gain and obesity. 

But these aren’t the only types of carbs. Many of the healthiest foods (legumes, oats) are higher in carbohydrates. Let’s take a closer look. 

What Are Carbohydrates? 

Carbohydrates are one of the three macronutrients found in food. Other macronutrients include fat and protein. All three macronutrients play an important role in your body’s functioning. The healthiest diets include all three. 

Carbohydrates are broken down into glucose during digestion. They then become the main energy source for the body. 

There are two types of carbs: simple and complex. Simple carbs are broken down more quickly. 

Complex carbs take longer for the body to process. 

Simple Vs. Complex Carbs 

Simple carbs are very easy to digest. They provide your body with a short burst of energy. Examples include: 

  • Table sugar 
  • Honey 
  • Brown sugar 
  • Agave 
  • High fructose corn syrup
  • Sucrose 

You can find added simple carbohydrates like high fructose corn syrup added to things like breakfast cereals and sweetened yogurt. Simple carbohydrates like sucrose and fructose are naturally found in bananas and other fruits. Eating simple carbs can cause spikes in blood sugar. This can make you feel hungry much quicker and can lead to overeating and ultimately weight gain. 

Many people think of simple carbohydrates as being “bad” for you. But, this isn’t necessarily true. Unprocessed simple carbohydrates like fruit contain important nutrients and fiber, which the body needs. As long as you are eating appropriate serving sizes and stick to unprocessed foods, simple carbohydrates are part of a healthy and nutritious diet. 

Complex carbohydrates include starches and fiber. These carbohydrates are considered among the healthiest to eat. They take longer for the body to digest, and cause blood sugar to rise more slowly and steadily. They provide you with sustained energy and prevent unwanted blood sugar spikes. Foods that are rich in complex carbohydrates include brown rice, whole grains, barley, oats, potatoes, beans, and vegetables. 

How Many Carbohydrates Do You Need? 

Carbohydrates should make up the majority of your macronutrient needs. Carbohydrates should make up between 45 to 65 percent of your daily calories, according to the Dietary Guidelines for Americans. Generally, if you eat 2,000 calories a day, you need about 225 to 325 grams. 

The amount of carbs you need may vary depending on your age, sex, and physical activity level. If you are an athlete or engage in intense training, then 55 to 65 percent of your calories should come from carbohydrates. You can track carbs by looking at nutrition labels on the back of foods. 

What Is the Link Between Carbs and Weight Gain?

While it’s true that low-carb diets have been shown to be effective for weight loss, that doesn’t mean that diets higher in carbs necessarily lead to weight gain. Low-carb diets work well because they largely eliminate refined carbs, which we will get into later. 

How Carbs Benefit Your Health 

In spite of their reputation, carbohydrates play a vital role in our overall health. Here’s why you need carbs.  

Helps Control Your Weight 

Many people are surprised to find that carbohydrates can actually bolster weight loss efforts. That’s because many healthy high-carb foods are high in fiber. Examples include oatmeal and beans. The fiber helps you stay full for longer. 

A 2018 study, published in the journal Nutrients, found that a high-carb, low-fat plant-based diet resulted in a reduction in body mass index (BMI) in overweight participants. 

​​Another study found that participants who ate a high-carbohydrate diet (80% calories from carbs) that was also high in fiber lost weight and also had a drop in blood sugar and blood pressure. 

Provides Energy

Carbohydrates are an essential source of energy. In fact, they are the body’s main and preferred energy source. Each gram of carbs provides four calories of energy. This energy is used for everything from simply breathing to playing a game of pickleball.  

Guards Against Disease 

Fiber is an important carbohydrate that plays a vital role in preventing negative health outcomes. Dietary fiber can significantly reduce the risk of stroke, heart disease, high cholesterol, and heart attack. Fiber also decreases the risk of diabetes, reduces inflammation, and helps you stay full. 

Support Cognitive Functioning 

The brain relies on carbohydrates to provide its fuel. The energy that you get from carbs is used by the brain for cognitive functioning. It helps with things like focus and concentration. That’s why if you don’t eat enough carbs, you might experience things like brain fog and have trouble concentrating. 

May Help You Live Longer 

The Okinawa diet, which refers to the diet people living on the Japanese island of Okinawa is very high in carbohydrates. This diet emphasizes complex carbohydrates like vegetables, potatoes and legumes. People from Okinawa have the longest lifespans in the world. It’s thought that their diet contributes to a reduced risk of chronic disease and lengthy lifespan.  

Supports Gut Health and Digestion  

Carbohydrates that are rich in fiber support a healthy digestive system and promote gut health. Carbs also play a vital role in our overall gut microbiome, according to 2020 research published in the journal Microorganisms

If you’re not eating enough carbs, you might notice constipation and unwelcome changes in your gut health. That’s because fiber helps soften your stools and incrases the bulk to make it pass through your system easier. 

Fuels Athletic Performance 

Carbs are the main source of energy for intense workouts. They are stored in the liver and muscles as glycogen, which is then used as energy. If you do strenuous workouts, like CrossFit or high-intensity interval training (HIIT), it’s especially imperative that you get enough carbohydrates. One study, published in the Journal of the International Society of Sports Nutrition, found that consuming proper amounts of carbs is one of the best ways to improve athletic performance for both athletes and active individuals. 

Ingesting healthy high-carb foods pre-workout could help your endurance during training sessions. Look for simple carbs that are easy to digest, such as bananas or fruit smoothies. 

The Best High-Carbohydrate Foods 

Many people think that all carbs are created equal. But, that definitely isn’t true. Unprocessed or minimally processed foods are the best sources of carbohydrates. Stick to these nutrient-dense types of foods: 

Whole grains – Whole grain pasta, oats, and brown rice. 

Legumes – Chickpeas, beans, and lentils 

Vegetables and fruits – Carrots, potatoes, beets, apples, and bananas 

These foods are healthy and often contain a variety of other minerals and vitamins, as well. Examples include: 

  • Lentils – Besides being high in carbohydrates (20.1 grams per 100-gram serving), lentils are also high in protein. They are also high in fiber, calcium, phosphorus, folate, and potassium. 
  • Brown rice – Brown rice has 23.5 grams of carbohydrates per 100 grams. Brown rice is also rich in fiber, folate, calcium, riboflavin, manganese, and other antioxidants. 
  • Oats – Oats contain a whopping 66.3 grams of carbs per 100 grams. They are also high in fiber. Oats contain antioxidants that have been found to promote heart health and reduce the risk of cardiovascular disease. 
  • Sweet potatoes – Sweet potatoes are a delicious root vegetable. One 100-gram (g) baked sweet potato with the skin has 20.7 g of carbohydrates. It is also a good source of vitamins A, C and potassium. 
  • Bananas – One medium-sized (100-gram) banana has 22.8 grams of carbs. Bananas are a good source of vitamins C, A, and potassium. 

Try to incorporate some of these higher carbohydrate healthy foods into every meal. 

What Carbs Should You be mindful of?  

Some carb sources are healthier than others. Processed foods are probably the worst foods to get carbohydrates from. These foods tend to be high in sugar and lack important nutrients. They can wreak havoc on our bodies. Even ones that seem healthy like granola bars, can have tons of added sugars and be unhealthy. Here are some refined or ultra-processed foods to be mindful of: 

  • White pasta 
  • White rice 
  • Sweetened breakfast cereals 
  • Muffins and cookies 
  • Pastries and cakes
  • Donuts  
  • Fruit snacks 
  • Potato chips 
  • French fries 
  • Sugar-sweetened drinks 
  • Ice cream 

Don’t Ban Carbs From Your Life

It’s a myth that carbs are not healthy. Your body needs carbohydrates to function the way it should. While low-carb diets can be helpful for some people, there’s no reason to altogether avoid foods that are high in carbohydrates. Carbs make up part of a healthy diet.  

Carbohydrates that come from unprocessed whole foods provide your body with important antioxidants, fiber, and a range of minerals and vitamins. In addition, they offer many health benefits. It’s easy to get plenty of healthy carbs when you have made-to-order fresh balanced meals delivered right to your door.