True Identity Ministries Blog

Eat more Carbs? Doesn't that seem to go against any weight loss plan? It's actually a great weight loss tool in the right types and amounts. In contrast to simple carbohydrates, complex Carbohydrates are long chains of sugars that form starches. They yield nutrients that your body can put to good use. They are often high in fiber, vitamins and minerals which make them more filling and more satisfying. You can find complex carbohydrates in whole grain breads and cereals, brown rice, whole wheat pasta, beans, vegetables, and fruits. When fruits and milk are eaten in a natural form they are considered a complex carbohydrate. A piece of fruit eaten in its natural form offers fiber in addition to the fruit sugars and milk in its natural form offers protein in addition to the milk sugars.


When choosing a complex carbohydrate you will want to be sure it is a whole grain. Meaning that what you are getting is the “whole” piece of the grain and it hasn’t been refined. All grains start out as a “whole” grain. If they “refine” it during milling it means they have put the grain through a process that strips all but the endosperm portion of the grain, leaving a white, nutrient-poor, refined flour. You can find this refined flour in white bread, crackers, cookies and many other processed foods. The problem with refining the grain is that you strip it of all the fiber and nutrients contained in the whole grain. Sometimes you will find that they have “enriched” the flour by adding back iron, thiamine, niacin, riboflavin, and folic acid. There are still many nutrients missing and you don’t get the fiber which is one of the most important parts of eating carbohydrates.

Research shows that when you eat whole grains high in fiber you can reduce risk of heart disease, lower cholesterol, lower blood pressure, prevent or improve diabetes, improve weight control, prevent and fight cancer, and improve digestive health. If I offered all of this to you in just one pill a day, I have a feeling you would take it! I can offer this to you, by you committing to eating the right amounts of whole grains, fruits, and vegetables everyday! Make sure you check the label for 100% whole wheat or 100% whole grain. Stay away from labels that read “refined”, “white”, or “enriched”.

Besides not getting the right kind of carbohydrates, getting the right amount has been an issue in our society. Our culture has run into portion distortion. If you compare a portion size today to 20 years ago you would find it has at least doubled or tripled in size. We have made carbohydrates out to be the culprit for all of our weight gain, but in reality we just aren’t eating the right ones in the right amounts. Remember it’s about quantity and quality. Don’t forget that any excess of calories regardless if it’s from carbohydrates, fat, or protein will make you gain weight.

The dietary guidelines describe a serving of carbohydrates as 1 slice of 100% whole wheat bread, 1 cup of 100% whole grain cereal, ½ cup of whole grain hot cereal such as oats, ½ cup of rice, and ½ cup of pasta. Depending on your body’s calorie needs, you should aim for anywhere between 3-6 servings of grains per day. In addition to that you should aim for 5 servings of fruits and vegetables per day.

The thing that makes whole grains a much better choice than white bread, white rice, or white pasta is that they have more fiber. Fiber is a term used to describe the part of a food your body cannot digest. It can be found in whole grains, fruits, vegetables, beans, nuts, and seeds. These foods high in fiber are usually low in calories, low in fat, and high in vitamins and minerals. So what’s the big deal about fiber?

• Fiber is thought to reduce the risk of heart disease. Each year 1 in every 3 women will die of heart disease. Research shows that a diet rich in fiber, low in fat and high in physical activity can help reduce the incidence of heart disease.

• Fiber can play a role in lowering blood cholesterol.

• Fiber can play a role in lowering high blood pressure.

• Fiber helps you feel fuller for a longer period of time, and can play a role in weight loss and improving or preventing diabetes.

• Fiber aids in proper digestion by resulting in a softer and larger stool. Because of this fiber can also play a role in improving symptoms of irritable bowel syndrome and preventing colon cancer.

Women should get 25-30 grams of fiber per day, and men should get 35-40 grams per day. You should increase your fiber intake at a gradual pace until you get to the recommended amount per day. Work first on increasing your fruits and vegetables. Make it your goal to get 2 cups of fruit and 2 ½ cups of vegetables everyday. Be creative in adding fruits and veggies to all your meals and snacks. Make sure to always choose 100% whole wheat or whole grain breads, pastas, cereals and brown rice. Add beans, nuts and seeds to your meals and snacks. Ground flax seed is also another great source of fiber, just sprinkle a tablespoon on your cereal or yogurt. A combination of whole grains, fruits, and vegetables could be just what the doctor ordered to turn your health around and help you loose that weight!

Justeina Brownlee
(Taken from her book Fitness By Faith)

 Order her book or check out more about Fitness By Faith