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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 It’s out of date! The USDA Food Pyramid has been replaced by MyPlate.gov, a more comprehensive and vegetable heavy approach to eating a balanced meal.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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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