Many of the complex carbohydrates we consume contain vitamins such as folic acid, vitamin C, E, and D, as well as minerals like calcium or magnesium. These vital nutrients not only support our cardiovascular and digestive health, but they also fuel all levels of body functions necessary for day to day performance of any activity.

Fabulous Fiber

Dietary fiber is the edible component of plant foods that can’t be digested by humans such as edible skins of fruits and vegetables. While dietary fiber naturally contains soluble and insoluble fiber, both essential to our digestive health, the proportion of the two within different fruits and vegetables may vary. Soluble dietary fiber provides food for gut bacteria and ferments in the large intestine. It produces substances that can help lower blood cholesterol by slowing the absorption of carbohydrate from foods, and help stabilize blood sugar levels. Good sources are oatmeal, oat bran, nuts, seeds, legumes, sweet potatoes, apples, pears, plums, prunes, and berries. Insoluble fiber attracts water to the intestine, increasing the bulk and softness of waste products. Good sources of insoluble fiber are whole grain products, green beans, potato skins, carrots, cucumbers, squash, celery, tomatoes, nuts, and seeds.

Resistant Starches

Starches are the most commonly consumed form of carbohydrates. Like soluble fiber, resistant starches, one type of starch, are found in complex carbs. Their complex chemical structure takes time to break down in the colon—promoting satiety, healthy gut bacteria, as well as reducing blood cholesterol and inflammation. Good sources are cereal grains like brown rice, whole wheat, or oats, and root vegetables such as cassava or potatoes, as well as legumes like beans, peas, or lentils.

Sneaky Sugar

Sugars are simple molecules that are digested quickly, which cause blood sugar spikes and dips. They’re often found in sodas, candy, sugary desserts, and snuck into commercial products like bone broth, mixed spices, or pre-made sauces. While an occasional indulgence on treats is fine, over time, a diet high in added sugar can make the body less sensitive to insulin, the hormone that regulates blood sugar. The resulting insulin resistance triggers weight gain, inflammation, and other factors contributing to the artery-clogging plaque that's responsible for most heart disease.

Recommendations:

●       Aim for 25-30 grams of fiber per day from a variety of plant-based sources, such as fruits, vegetables, whole grains, and legumes.

●       Consider cooling rice to under 40˚F within 2 hours of cooking and refrigerating it to consume within 24 hours which increases the content of resistant starches!

●       Challenge yourself to eliminate added sugar from your diet or maintain your added sugar intake to under 10 grams per day throughout this month.

●       Observe how complex carbs and simple carbs make you feel and how one versus the other makes your body feel.

When you eat carbohydrate-rich foods, whether you're having grains, beans, a starchy vegetable, or a piece of fruit, aim for a serving size that's about the size of your fist. For the main meal of your day, fill up one-third of your plate with foods high in complex carbs: a combination of a fiber-rich grain or starchy vegetable and a smaller amount of fruit. By being mindful of portion sizes, balanced plates, and consistent meal times, food can become more than fuel—it becomes empowerment, awareness, and self-care. This May, take time to make thoughtful choices that support how you want to move and feel.