CARBS get a bad rap.

As you’ve probably heard, it’s all about eating the RIGHT carbs.

Complex carbohydrates are healthy fuel that keep you feeling full.

These all-stars should be whole grain and full of fiber- meaning they’ll be digested and absorbed slowly, keeping your blood sugar balanced. WHOLE WHEAT PASTA is a wonderful example but can get boring. So… what are some other healthy carbs?

• Non-starchy vegetables
• Fruits
• Beans
• Whole Grains (quinoa, oats, wild rice)

BUT Simple Carbohydrates (white bread, french fries, white rice) are the devil for your blood sugar.

These refined and processed carbohydrates have little nutritional value and contribute to weight gain. They’re rapidly absorbed and cause your blood sugar to spike and crash. You’ll have a short burst of energy, a crash, and will soon be reaching for something else to munch on.

So Annie, does that mean you’ve given up baguettes?

Not quite.

In my 1st French apt, while I was at l’Université de Bordeaux. I think I have AT LEAST 3 baguettes in my tote.

Our bodies NEED carbs.

Carbohydrates break down to glucose, our bodies’ #1 energy source.

Limiting carbs will never work long-term. Depriving your body of a major source of energy will do lots of damage on your metabolism. One study indicated that “when a person restricts carbohydrates from the diet, he will experience more fatigue, more negative affect, and less positive affect in response to exercise than those individuals who are not restricting carbohydrates.” (source: Butki, Baumstark, Driver; 2003)

An ideal diet comprises of carbs, protein, and fat in every meal, with a spread of 40% carbs, 30% protein, and 30% fat.

Carbs help to fight disease.

People who eat 3 servings of whole grains a day are 30% LESS likely to develop Type II Diabetes. The right mix of healthy carbs is the best way to control your blood sugar and avoid diabetes. Carbs are also the vehicle for many of nature’s disease fighters, like phytochemicals. (source: David McCulloch, MD; Kaiser Permanente)

Why eat “pasta” alternatives?

There are more and more “pasta alternatives” popping up in grocery stores and I am LOVING it.

black bean, lentil and pea pasta

They’re HIGH in PROTEIN and FIBER and very filling.

Look for SIMPLE INGREDIENTS:

Normally the “pasta” I buy has ONE or TWO ingredients

Here are some of my favorites:

You can substitute these “pastas,” in any of your favorite recipes.

I turn to these kinds of recipes when I feel like I’ve over-done it with traditional carbs.

Here’s a sample recipe that’s quick and easy to make.

Green Pea Pasta Bowl

serves 2

• about 80g pasta per person (160g for two) I like the Pea Pasta for this recipe
• Store bought Pesto

Greens:

• mâche / spinach
• roquette / arugula

Extras:

• walnuts
• feta / parmescan cheese
• Legumes: Chickpeas, Black beans, Red Beans
• Any veggies (shredded carrots, sautéed eggplant)

INSTRUCTIONS:

1. Bring a large pot of water to a boil.
2. Add the fusilli.
3. Let cook for 6 minutes for al dente texture.
4. In the meantime, rinse the greens and roughly chop. Crumble up feta
5. Strain pasta and Add pesto. Mix well.
6. Pour into two bowls.
7. Add greens on top, and any extras (cheese, walnuts, beans).

Used in this recipe: 

Bon App’