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7 Carb Myths You Should Know

7 Carb Myths You Should Know

Oh, carbs. Love ’em or hate ’em…  who are we kidding? You love ’em. We all do. But are they good or bad for you? Well, it’s complicated.

With so much conflicting information out there, it’s hard to know what’s what. What was good has become evil and what was evil has become good in a dietary sense, and round and round we go.

Here are a few myths about carbs explained to help you navigate the nutritional seas.

1. Cereal is a heart-healthy breakfast

Cereal is a staple in what we we think of as “a balanced breakfast” because it’s “light”. But it’s composed of highly processed carbohydrates for easy eating, which are just as easily broken down to sugar in our bodies.

Some brands try to offset this fact by adding “oat clusters” or nuts, but they’re usually coated in some form of sugar. How did you think the clusters clustered?

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All those simple carbs and sugars can actually do damage to your heart according to the Cleveland Clinic.

2. Grains and legumes should be the base of a “healthy” diet

Remember the classic Food Guide Pyramid from the USDA? The one with grains and legumes dominating all along the bottom of the image? It’s out of date! The USDA Food Pyramid has been replaced by MyPlate.gov, a more comprehensive and vegetable heavy approach to eating a balanced meal.

Guess what you should actually be eating most of? Veggies of course!

3. Granola bars are a “healthy” option

Candy bars are bad and granola bars are good, right? Not so, I’m afraid.

Granola bars are compact little blocks of processed carbohydrates. Even if they’re composed of more slowly broken down grains like whole oats, (most aren’t) they’re held together by sweeteners from corn syrup to honey.

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You’re better off snacking on some raw nuts or maybe an avocado, both of which have sustaining healthy fats to hold you over and won’t spike your blood sugar.

4. Exercise is more important than watching carbs

Let’s face it, we all hate cutting carbs. They’re so comforting and delicious.

If you’re trying to loose weight, or just be healthier, they really are one of the first things that should be reduced. Some people exercise more rather that eat fewer carbs. Anything not to cut back!

But according to this article from the British Journal of Sports Medicine, that’s not the best method. Over the past 30 years, obesity has reached new highs. While our physical activity levels haven’t reduced much, our carbohydrate and sugar intake has increased considerably.

Some people even manage to maintain a healthy weight by exercising more, but the strain on the system from all that exertion as well as the inflammation caused in the body from eating too many carbs and sugars can put seemingly fit people at risk for hypertension, non-alcoholic fatty liver disease and heart disease.

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5. Fruit has “healthy carbs” so you can eat as much as you want

You may think that “eating clean” means loading up on a big, fresh fruit salad first thing in the morning to get yourself started on the right foot. Not so fast.

Simple carbohydrates, be they the much-feared high fructose corn syrup, or regular old fructose occurring naturally in most fruit, will burn up quicker than a phoenix in the California hills.

This will spike your blood sugar and bring you crashing down just as if you ate a couple doughnuts. Not to say fruit is bad. Just that there’s always too much of even a good thing.

For a better start, have a protein based breakfast like an egg or some chia pudding with green veggies.

6. Gluten is the cause

Celiac disease is very real, and those who have it should absolutely avoid gluten. But for those who seem to experience gastrointestinal issues when eating glutenous grains and are not celiac, you could be misdiagnosing yourself as “gluten sensitive”.

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Recent studies have been pointing to the more likely possibility of a sensitivity to fructans, a carbohydrate found in some glutinous grains, garlic, artichokes and some fruits. There’s also evidence pointing to sensitivity to the lactose in some dairy products and galactans, which are found in some legumes.

It might be more complicated than simply a sensitivity to gluten. The particular details of this sensitivity are outlined in the diet movement known as FODMAPs. Read more about it here.

7. All carbs are the enemy

There are carbs in almost every food, even vegetables! Complex carbohydrates in grains and starchy veggies have health benefits and nutrients too.

A wide variety of foods consisting of mostly whole, low sugar options is ideal. Just do a little research into what carbs are better for you. (Spoiler alert, white bread and sugar will be on the naughty list). But you can enjoy whole grain or grain-free baked goods as occasional treats, even if you’re living a low carb lifestyle.

Variety makes life interesting. And who wants to live an uninteresting life? Happy conscious baking!

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Hannah Glenn

Copywriter and Editor

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

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    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

      3

        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

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          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

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            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

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              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

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                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

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                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

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                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

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                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                16

                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

                                      19

                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

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                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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