Carbohydrates are a very important source of energy for our bodies. When we digest carbs, they turn into sugar which is used to fuel our cells, tissues and organs. However, there are a wide range of carbohydrates out there! Some providing more nutrients than others. The goal is to find the carb option with the most nutrients, fiber, and protein! You can find these carb options in whole fruits, legumes, whole grains, and complex carbs while decreasing the more processed, refined grains and sugars.
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Unsure of how to implement? Here are some easy healthy carb swaps to get you started!
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Whole grain English Muffin
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Make sure the first ingredient is “whole wheat” to ensure you are getting a true whole-grain option
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Overnight oats with fruit
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Farro / Quinoa / Brown rice
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These whole grain swaps have a richer, nuttier taste. Explore the different kinds to find the ones you like best! You can find many of these options in the freezer section making meal time even easier!
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Greek yogurt with ½ banana
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The American Heart Association recommends aiming for no more than 25 grams for woman, 36 grams for men of added sugar a day. Many sweetened yogurts out there have half that! Take a peek at the nutrition facts to see how much added sugar is in your favorite yogurt.
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Opting for the whole fruit gives you all the great fiber that you are missing from the juice! Fiber will help fill you up and slow digestion of the sugar.
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Slowly decreasing the amount of sugar in your drinks can help make the transition easier! Used to 3 pumps of vanilla syrup in your latte? Try decreasing to 1-2 to start!
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About the authors
Lexie Leightner is a registered dietitian and certified diabetes care and education specialist dedicated to helping others find joy in nourishing their bodies. She lives in Indianapolis with her husband and two children (ages 5 and 3). When she's not keeping up with her little ones or training for triathlons, Lexie enjoys exploring local restaurants and experimenting in the kitchen. Her goal is to empower others to live their healthiest, happiest lives, while also raising happy, helpful humans.
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