nothing white

August was the month of no added sugar and low carbs. Surprisingly, there are no great urges or cravings. The first week was the toughest. After that, I have felt no particular need for anything sugary. It feels like a relief to not be filling myself with those empty items. September is the month of no added sugar and no “white” carbs. White carbs are highly processed foods that have been stripped of much of their nutrient value. They are also less satisfying than their complex carb counterparts which means they are easy to overeat and leave you feeling hungry quickly. White carbs include items like flour, rice, pasta, bread, crackers, sugary cereal, simple sugars, and high-fructose corn syrup. Limiting these items can help in weight loss, lower risk of blood sugar problems, and make you feel more energized. When looking to balance your carbs, pay attention to the following when looking at nutrition labels.

Good/Nutritious carbs:

  • Low to moderate in calorie density, which means we require less to feel full.
  • High in a variety of nutrients and fiber.
  • Lacking refined sugars and refined grains.
  • Include no trans-fat.
  • Low in sodium, saturated fat, and cholesterol.

White/Processed carbs:

  • High in calorie density.
  • High in refined sugars and sodium.
  • High in refined grains such as white flour.
  • Low in beneficial nutrients and fiber.
  • Sometimes high in saturated fat, cholesterol, and/or trans fats.