Here’s a question posted for our A Weigh Out Circle Experts by Helen, an A Weigh Out Member.
As part of mindful eating, does it makes sense to avoid carbs or is that too close to dieting??
This is an interesting and important question. It can be challenging to find a balance between the extremes of following rigid dieting rules and eating “whatever and whenever”! But finding this balance means addressing anxiety about food, sorting myth from reality, and understanding your own relationship with food and why you might feel the need to avoid some of them.
Here’s the thing. [private_membership circle]Dumping rigid rules is not the same as forfeiting any and all control over your choices. Mindful eating is about understanding your choices a little better. And as a health professional, I certainly have no problem with someone making choices that they believe will benefit their health.
Some of this may be semantics; to avoid means to shun, keep away from, evade, etc. There is a difference between avoiding carbs and attempting to find a balance of fiber, protein, and fat, while keeping sugary treats as occasional choices.
Questions to ask yourself may be: Are you depriving yourself of foods that you dearly love? Do you feel anxious or guilty when you eat certain foods? Do you believe there is a stigma attached to carbohydrates?
Carbohydrate is a required nutrient. It is the body’s primary source of energy, and it is typically recommended that around half of your daily calories come from this source. Choosing carbohydrate sources that are more complex, such as fresh fruits, vegetables and whole grains, can give you the added benefit of fiber and other nutrients. Eating “close to the ground” i.e, less processed foods, means that absorption from the gut will be slower, keeping blood sugar and blood insulin levels more stable.
Eating simple carbohydrates, such as candy, syrups, sodas, etc., tends to raise blood sugar quickly, especially when eaten alone. The body responds quickly with insulin, which can then cause a roller coaster swing in blood sugar levels. Whoops, now you’re hungry again, and the cycle continues. Understanding the body’s responses to food, and your own individual experiences (which means being mindful of how you feel after you eat) can be very helpful when you are deciding what delicious food you want.
Choosing to eat foods that provide abundant nutrients, that keep your blood sugar, and therefore your hunger stable, and that taste wonderful of course, is an excellent way to take good care of yourself. It’s okay that sometimes we have to remind ourselves to do this.
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Jennie Wade, MS, MEd, RD, LD, Body Truth Center for Wellness, LLC 9403 Kenwood Road Suite A120, Cincinnati, OH 45242 www.bodytruthcenter.com [/private_membership circle]
