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Don't Be Carb-Free, Be Carb Conscious: 3 Good Carbohydrates
by Dr. Natasha Turner Oct 6th 2009

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.

This week, she discusses the benefits of being conscious of carbohydrate intake.

Despite their bad rap in recent years, carbohydrates are a crucial part of our diet because they provide us with the energy necessary for most bodily functions, including muscle actions and brain activity. Consuming the perfect amount of carbs at the proper times and in the right forms can help to promote a higher metabolism, excellent energy, appetite control and freedom from cravings. Conversely, too many, too few or the wrong types of carbs at the wrong times leaves us prone to inflammation, aging, weight gain, cravings, erratic fluctuations in energy, foggy thinking and many other undesirable consequences. For instance, studies show that consuming too many carbs at breakfast increases cravings and caloric intake later in the day while the right type and amount of carbs at dinner can improve our sleep.

No matter what all those popular diet books say, cutting carbs completely is not a good weight-loss strategy. When you do this, you take away your body's primary fuel source. This scenario causes physical stress in the long term, which can in turn lead to loss of muscle tissue and more abdominal fat gain — not the desired outcome you are striving for I'm sure. Without carbs, your sex hormones plummet, leaving your libido flat and your muscles suffering even more. At the same time, your happy hormone serotonin sags and cravings, overeating, bingeing, depression and even sleep disruption may arise. No wonder a low-carb diet is associated with irritability and fatigue. It's an unsustainable way of eating.

So instead of cutting all carbohydrates, the best dietary approach is to be carb-conscious. A carb conscious eater selects options that are high in fibre and low in sugar. In doing so, you will provide your body with the energy it needs to perform optimally.

Here are three of my favourite carb choices:

Select Salba
Salba® is a gluten-free ancient grain that can be added to just about any food. It has been studied extensively by Dr. Vladimir Vuksan, an associate professor of endocrinology and nutritional sciences at the University of Toronto. It is world's first and only medically patented food and its nutritional profile is quite something, I must say. On a per gram basis, Salba is touted to be:

- The highest source of omega-3s in nature — 65% of its total fat is from omega-3 fatty acids
- The highest source of fibre in nature — 35% (90% of which is insoluble and 10% is soluble)
- Abundant in the minerals magnesium, potassium, folic acid, iron and calcium
- A complete source of all essential amino acids and bio-available protein
- A great choice for a carbohydrate-conscious eater. The carbs in Salba® are mostly insoluble fibre, which means it has few calories and is very beneficial for digestion

Just 3 1/2 oz. (100 grams) of Salba offers an amazing 20 grams of omega-3s, the equivalent of 1 3/4 lbs. (790 grams) of Atlantic salmon. Wow! (Source: www.sourcesalba.com) And then there are the hormonal benefits. Salba stabilizes blood sugars, manages the effects of diabetes, improves insulin sensitivity and aids symptoms related to metabolic syndrome, including imbalances in cholesterol, blood pressure and high blood sugar after meals. Salba is highly anti-inflammatory and reduces high sensitivity C-reactive protein, a blood marker of inflammation. This wondrous little grain also contains high amounts of tryptophan, the amino acid precursor of serotonin and melatonin.

Sure sounds like we should all be savouring Salba every day, although it actually has very little taste — yet another fantastic feature that makes it so easy to blend with other foods.

Beneficial Oat Bran

Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. They are also packed with protein and fibre, which can help balance blood sugar and insulin while reducing cholesterol and heart-disease risk. According to the American Cancer Society, the phytochemicals in oats may also have cancer-fighting properties. They make a nice, comfy hot breakfast and can easily be added to many recipes like pancakes, cookies, cereals, breads and home-made protein bars. I welcome you to try one of these healthy recipes:

Power Oatmeal

Cook 1/2 cup (for the average woman; the average man should cook 2/3 cup) slow-cooking oatmeal in water. Remove from heat. Stir in protein powder (15 grams of protein for women; 25 grams for men). Top with 1/2 to 1 cup of soy milk, unlimited amounts of berries (fresh or frozen) and 1/2 tsp cinnamon.

Almond Butter Protein Bars

2 cups oatmeal
1/2 cup sliced almonds
1/4 cup ground flaxseeds with lecithin
5 scoops whey protein powder (vanilla)
1/4 cup almond butter

1/4—1/2 cup water

Combine the oatmeal, almonds, ground flaxseeds and protein powder in a large bowl. Mix together the almond butter and water until blended. Combine the almond butter mixture with the dry ingredients and mix well. Place plastic wrap in the bottom of an approximately 8-inch square pan, making sure there is enough to wrap over the top. Place the mixture into the pan and press flat with the overhanging plastic wrap. Put the pan in the freezer for 1 hour and then store in refrigerator.

Be Big On Buckwheat
Buckwheat offers us an alternative to wheat, one of the most highly allergenic foods and the grain we tend to most commonly overeat. Buckwheat is a gluten-free grain, making it an excellent choice for those with celiac disease, gluten sensitivities, food allergies or for anyone undertaking a super-clean diet. It can be used as an alternative to rice or served as porridge.

Buckwheat is higher in protein and fibre than other grains. Recall the benefits of protein include assisting with healthy immunity, healing after exercise, maintaining stable blood sugar balance and they encourage fat loss. Buckwheat is also lower on the glycemic index and results in less insulin release after consumption. It's known to lower cholesterol and is a rich source of magnesium. Rich in anti-inflammatory flavonoids (especially rutin, which tonifies veins and is useful for treating and preventing spider or varicose veins), buckwheat is a beautiful choice for bolstering the health of our heart and blood vessels.