Naked Carbs: What they are and how to dress them
What in the world is a naked carb?! In this article we are going to dive into carbohydrates and what it means for them to be naked and how to dress them up to make the most of your carbohydrates!
What in the world is a naked carb?! In this article we are going to dive into carbohydrates and what it means for them to be naked and how to dress them up to make the most of your carbohydrates!
Carbohydrates are a very important part of a healthy diet. We hate that they are often demonized! It's true, eating too many carbs alone can cause a spike in blood sugar, keep you full for less time and provide you with a less satiating snack or meal. But the good news is carbs work better in a team, they can help to slow down the glucose being metabolized into the bloodstream keeping your blood sugar stable.
In this article we are going to talk about the importance of pairing your carbs and also give you some pointers and suggestions on how to maximize them!
What are carbohydrates?
Before we dive into carb pairings, let’s go over what a carb is. Carbohydrates come in many forms; our initial thoughts are grains, so let’s start there.
Grains can be whole grains or refined grains. Whole grains are things such as oatmeal and brown rice. Refined grains are found in things like white bread, pasta and white rice. In refined grains dietary fiber and other vitamins tend to be lost. But there is still room for both in a healthy and balanced diet!
Other sources of carbohydrates come from fruits and vegetables. All fruits and veggies have carbs and some are higher in carbs than others. Some higher carb vegetables are carrots, sweet and white potatoes, and beans. Higher carb fruits include banana, apple, grapes, figs and mangoes. It is important to consider these foods as carbohydrates as much as grains.
Dairy is another source of carbohydrates. Products such as milk, yogurt, kefir and cheese contain carbs but also include protein and fat. For example 3/4 cup of whole milk plain greek yogurt contains 7 grams of carbohydrates and 16 grams of protein and 9 grams of fat. Dairy can be a well balanced source of carbs that can be elevated even further with topping like berries, protein powder or nut butters.
Sweets and desserts are another source of carbohydrates. This does not mean that they cannot be included in a well balanced diet! It is important to just be aware of how much and how often you are eating them.
Carbs come in many forms and there is room for all of them in your diet! Now let’s talk about why and how we portion and pair these carbs to make the most of them!
Why is it important to pair your carbs?
Carbohydrates become glucose in the bloodstream which raises your blood sugar and having naked carbs may lead to it increasing faster and possibly higher. This doesn’t mean that the answer is to cut carbs out of your diet. They provide energy and a ton of essential vitamins and minerals that can help you to feel your best!
So the answer is to pair your carbs! By adding good sources of protein and nutritious fats, you can help to slow down the carbohydrates metabolized into glucose, which can help prevent large spikes in your blood sugar.
How to pair your carbs
It doesn’t have to be complicated! When planning a meal, try to include a portion of protein and a lower carb veggie or fruit and then add in a carb in the form of either dairy, grains or a higher carb fruit and veg!
For snacks try and create a ratio of one carb, one protein, one fat. These combos are surely going to satisfy you and keep you energized!
Peanut butter and banana
This is a classic combo and there is a reason! It’s delicious and perfect for a convenient snack!
Apples and cheese
Who doesn’t love a salty and sweet combo! You are getting protein and fat from the cheese and some awesome carbs from the apple.
Dark chocolate and almonds
Elevate your sweet tooth by adding some crunchy almonds to some luscious dark chocolate that is rich in antioxidants.
Toast and hard boiled eggs
Hard boiled eggs are so convenient to have made ahead and work amazing with some whole grain toast to fill you up!
Carrots and hummus
With all the hummus flavors out there, this classic duo should never get boring!
Milk protein powder
Dairy milk is an excellent source of protein and calcium but it also is high in carbohydrates so giving it a boost with some low sugar protein powder can help prevent spikes and crashes.
Nuts and fruit
There's a reason these are always the accoutrement on a cheese platter, it is a classic combo that can be quickly taken on the go if you need!
Deli meat, cheese and bell pepper
Take a page out of your childhood lunch box and make a turkey or ham and cheese roll up and enjoy some bell pepper on the side!
Tuna and celery or crackers
Tuna is a fabulous source of protein as well as Omega-3 which can be hard to get into a diet. Mix your tuna with an italian dressing or mayo and enjoy it with some celery or whole grain crackers.
Greek yogurt and chia seeds
Similar to milk, yogurt is a great source of protein, calcium and energizing carbs. It also has the added benefit of probiotics and adding chia seeds will boost the healthy fat and protein. You can even top with fruit and peanut butter to make yourself a fancy feeling parfait.
Edamame and popcorn
Edamame is awesome as an appetizer and just as delicious as a snack; you can get them roasted or frozen to enjoy conveniently. Pairing this with popcorn is a savory snack dream!
You’re ready to be a carb pairing master!
Carbs are not the enemy and we need them for our nutrition to truly thrive! It takes just a little extra planning to elevate your carb. So get creative and create some delicious carb combos to satisfy you and your baby!