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By Jane Harrison, R.D., Staff Nutritionist, myOptumHealth

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Salad, broccoli, sweet potatoes, avocados, blueberries, kidney beans, yogurt and oatmeal. These foods are listed on numerous top ten lists as "super-foods" for health.

But wait! These foods are all major sources of carbohydrates. Aren't they the "evil" nutrient that's partly to blame for America's obesity problem?

Choosing the right type

The answer is yes ... and no. What's important is to make the distinction between types of carbohydrates. All carbs are not created equal. The key is to get most of your carbs from unrefined, wholesome sources (like the ones mentioned above). Eating too many processed carbs can lead to weight gain and health problems. Here is a simple chart to help you see the difference:

Healthy carbs

• Vegetables, including sweet potatoes
• Fruits
• Beans and legumes such as chickpeas, lentils, split peas, kidney beans
• Whole grains such as brown rice, oatmeal, quinoa, bulgur, barley
• Foods made from whole grains such as whole-wheat or whole-grain breads, cereals and pastas

Processed carbs to limit

• White flour products such as bagels, pasta and white breads
• Sugary, refined cereals
• White rice
• Cakes, cookies, doughnuts, croissants

Getting the facts

Carbohydrate, along with protein and fat, is one of the three major nutrients in your diet. Remember, if you are restricting all carbs, you will miss out on the unique and critical roles that they play in your short- and long-term health. The benefits of carbs include being:

Fiber-rich. Compared to protein and fat, carbohydrates are the only nutrient that contains fiber. Fiber is a critical dietary component that can help prevent heart disease, cancer and a host of other chronic diseases.

Nutrient-rich. The right kinds of carbohydrates provide small but significant amounts of protein and an abundance of vitamins and minerals. Nutrient-packed carbs are high on the list of recommended foods from all major health organizations.

Filling. Wholesome carbs, especially when high in fiber, promote a feeling of fullness and tend to "hold" a person longer until the next meal.

A preferred energy source. Carbs are stored in your liver and muscles for vital energy reserves, needed for physical activity. They are also the preferred source of energy for your brain. Our bodies run on carbohydrates much the same way cars run on gas.

The low-carb bandwagon

More than 30 million Americans think they should restrict their carbs to lose weight. But studies have yet to show whether low-carb diets provide long-term weight loss. And what about low-carb foods? Americans are loading up their shopping carts with low-carb ice cream, cakes, chocolate and more.

These new products encourage people to think they can eat all the low-carb foods they want. Yet many of these products have the same, if not more, calories and/or fat than their counterparts.

Carbs can help you lose weight

Contrary to popular belief, the right kind of carbs, in the proper amounts, can actually help you lose weight. The formula is simple: Take in fewer calories, eat nutritionally-packed foods and exercise.

Here are some tips:

• Choose a diet with about 45 percent to 55 percent carbohydrates, 15 percent to 20 percent protein and the rest from healthy fats. Since there are 4 calories per gram of carb, a 2,000 calorie diet should supply approximately 225 grams to 275 grams of carbohydrate.
• Eat a diet rich in fruits, vegetables, low-fat dairy, beans and some whole grains. This helps with long-term weight loss, lowers blood pressure and cholesterol and reduces the risk for some cancers.
• Calories count. Learn about portion sizes, and make two thirds of your plate fruits and vegetables. You can eat more while consuming fewer calories.
• Start an exercise program and build up to at least 30 minutes on most days of the week. Check with your doctor before you increase your activity level.

Remember, eating healthy is all about balance. If you make the right choices most of the time, you can have your cake ... and eat it too.

View the original All about carbs: key players in health and weight loss article on myOptumHealth.com 

SOURCES:

• American Heart Association. Diet and lifestyle recommendations. Accessed: 09/18/2009

• American Dietetic Association. Nutrient fact sheet. A positive approach: choose nutrient-rich foods for the most nutrition. Accessed: 09/18/2009