Recently, I took a trip with Safeway to the Alvarado Street Bakery headquarters and got to learn all about their rich history in producing sprouted bread. They started with the idea of making “real food, not better food.” The team at Alvarado street decided to create bread using sprouted whole grains. Sprouted grains are easier to digest and make their nutrients more bioavailable. AKA, easier for our bodies to utilize for metabolic processes. When you consume sprouted grains, your body processes them more as a plant vs. a starch which can decreases the glycemic impact as well as bloating. When sprouted, the husk of the bran starts to break down and thus your body does not have to work as hard to break down the grain and utilize the nutrients. In our household, we go through a loaf of bread a week as part of a healthy diet. We love everything from sprouted bread to sourdough and when you choose real, whole-grains and complex carbohydrates vs. processed bread and processed carbohydrates, they are part of a heathy diet and can even aid in weight-loss…not weight gain!
From the South Beach Diet to Paleo and most recently the “Keto” diet all promote a low carb, high protein and fat lifestyle, but when you eliminate such an important macronutrient from your diet, there has to be some repercussions right? RIGHT. I will not get into this now, but, I will get into the WHAT, WHY and HOW of carbohydrates and why I recommend you continue to consume carbohydrates as part of a heart-healthy diet.
What are carbohydrates exactly?
Carbohydrates are your bodies primary and preferred energy source. More specifically, the primary source that fuels your brain and central nervous system. Pretty important right?
Carbohydrates are basically simple sugars (glucose units) made up of carbon, hydrogen and oxygen linked together to form what are called digestible or indigestible polysaccharides found in plants and grains.
It is recommended that 45-65% of your daily diet should come from carbohydrates. 25% alone fuels your brain and central nervous, the remaining carbs are used for energy and energy storage in your muscles and liver as glycogen.
Fiber is an important component of many of the carbohydrates we consume. Insoluble Fiber is a polysaccaride that cannot be broken down in the body. Fiber acts as “sweeper” in our small intestine and helps eliminate waste. Since fiber is eliminated it adds NO calories or nutrients to our bodies.
Soluble Fiber: Dissolves a bit during digestion yielding a gel-like substance called Beta glucan. It is still indigestible, but can be broken down by gut bacteria potentially yielding nutrients or other molecules that impact metabolism. Beta glucan has been linked to improving LDL (bad cholesterol) levels and boosting heart health.
Fiber helps increase stool frequency and lowers cholesterol to protect against heart disease. Bile is made using cholesterol. Fiber binds to bile and gets eliminated from our bodies (remember the sweeper effect). This process in turn forces the body to use more cholesterol to make bile, releasing it from our bodies. This decrease in cholesterol also decreases your risk for heart disease.
Fiber rich, carb-forward foods also contain more unsaturated fat then saturated fat which aids in in protection from heart disease and stroke.
Why YOU shouldn’t be scared of carbohydrates
The body breaks carbohydrates down into sugars (polysaccharides), which are absorbed in the bloodstream with help from insulin and travels to cells to be used for energy. We all need energy to move, think and function. Carbohydrates are the PREFERRED energy source for the body.
Carbohydrates aid in weight management because the soluble fiber absorbs water and makes you feel more full.
Complex carbohydrates also support female reproduction. They help balance hormones and thyroid function. Check in with yourselves ladies, is you hair healthy? Are your periods regular? If not, maybe consider upping your carbohydrate intake.
Complex carbs like barley have also been linked to increase levels of hormones tied to satiety (feeling full and satisfied with your food consumption). In recent years, it has been found that 95% of our serotonin or “our happiness hormone” is secreted in our gut. Think about how you feel after you consume a steak with a side of bacon vs a sweet potato. A little different right? Especially mentally.
How do I choose the right carbohydrates?
Carbohydrates come in two forms: simple or complex. Male or female..LOL JK…sort of.
Complex carbs contain fiber (which we now know if the powerhouse of our gut that fuels the good bacteria, keeps our bowels in check and does not add any caloric value to our day).
Simple carbs are an energy source that are immediately available for energy. They require little digestion and are absorbed quickly by the body. Insulin is released quickly to convert the carb sugars to glycogen or fat. Simple carbs do not provide long-term energy.
A diet rich in simple carbs like white pasta, most white breads, cookies, cakes and other processed simple carbs usually provide little nutrients and can lead to an increased risk of obesity ad heart disease.
Processed simple carbs usually are no longer incased in plant materials (fiber and nutrients). They are mostly starch and sugar.
With that said, fruit is a simple carb, BUT, fruit also contains fiber, vitamins, minerals and water which have many potent health benefits. Consuming fruit has a slower effect on blood sugar due to the fiber content. Which is why drinking fruit-only juices isn’t recommended as it is simply a sugar bomb free of fiber. Consuming fruit IS recommended and highly encouraged. So get rid of the fruit fear as well.
Milk and Yogurt are also simple carbohydrates and contain lactose. Also a sugar that many of us have trouble digesting as we age. A small amount of dairy can also be part of a healthy diet as it contains high levels of protein, vitamins and minerals, but should be consumed in moderation.
Complex carbohydrates do not spike your blood sugar due to the presence of fiber.
Complex carbs you should consume include:
Whole Wheat Bread, Barley, Quinoa, Farro, Brown Rice, Oatmeal, Lentils, Cruciferous Vegetables and root vegetables in moderation as they contain starch and not as much fiber.
Complex carbohydrates have a low rate of glucose release due to their fiber content (say it again for the people in the back), less insulin spike and lower rate of absorption into the blood stream.
Simply put, our bodies work hard to find balance and carbohydrates are the best source for our bodies to function optimally, BUT, our food system can make it difficult to choose the right type of carbohydrates and sometimes simple knowledge can help you make better choices!
Focus on choosing complex carbohydrates and on portion control.
I wanted to share a few ways that I consume carbs throughout my day. I will even share a lightened up grilled cheese using Alvarado Street Bakery Bread that is the PERFECT Weekend indulgence.
Breakfast:
1/2 C of oatmeal made with 1 cup of non-dairy milk (I love oat milk) and ground flax seeds, topped with cinnamon, hemp seeds, fruit, pumpkin seeds and a Tbsp. of nut butter.
Brushetta Avocado Toast: Sprouted bread topped with 1/4-1/2 of a mashed avocado and 2 Tbsp. of brushetta sauce (tomatoes, garlic, olive oil, basil and vinegar)
Lunch:
Southwest stuffed sweet potato with black bean, peppers and quinoa. Side salad of arugula, cucumbers, tomato and shaved parmasean.
Whole wheat pita, with chicken, red peppers, hummus, olives, red onion, spinach with cucumbers in vinegar and red pepper flakes on the side.
Dinner:
3 oz. salmon, 1/4 cup quinoa and broccoli
Turkey tacos, whole-grain tortillas, side of black beans and avocado-cabbage slaw
Dessert:
Rasberries stuffed with dark chocolate chips
1/2 banana or thin sweet potato toast, drizzled with nut butter, chocolate chips and honey
Weekend indulgence:
[amd-zlrecipe-recipe:13]
Low Carb Cocktails: Cocktails can be enjoyed as part of a healthy diet, but they can also be filled with simple carbs AKA sugar!
I loved Lagunitas Hop Water: Think beer taste with no calories or carbs. Turn it into a cocktail by adding a little tequila and a twist of lime and you have a pretty satisfying low-carb lightened up cocktail
I had such a wonderful time with Safeway touring the Alvarado Street Bakery and spending time at Lagunitas and Tillamook. A special thanks to my partners for sponsoring this content. You can find all of these products at your local Safeway store.