Fighting Carb-O-Phobia & Fat-O-Phobia

You may find yourself thinking you should avoid carbs all together because of all of the confusing information available these days.
In fact, there are good carbohydrates that can:
-help you feel fuller longer
-provide a good source of fiber
-keep your blood sugar stable
-provide you with energy for a longer amount of time
On the other side are the carbohydrates that are largely stripped of their original nutrition and fiber. These ones are digested quickly and cause a rapid rise in blood sugar, leaving you hungry and with low energy shortly after you eat them.

Some great sources for healthy carbohydrates are:

•Fruits
•Vegetables
•Black Beans
•Lentils
•Brown Rice
•Oatmeal
•Buckwheat
•Bulgur
•Rolled Oats
•Quinoa
•Whole Wheat
•Whole Grain Barley

Just like carbohydrates, there is a lot of confusing information about fats and how they fit into your diet. The monounsaturated and polyunsaturated fats can support heart health and cognitive function and lower your risks of certain cardiovascular diseases.

Consider adding these fats to your diet in moderation:

Monounsaturated Fats:
•Avocados
•Olives
•Nuts (Almonds, Peanuts, Macadamia Nuts, Hazelnuts, Pecans, Cashews)
•Natural Peanut or Almond Butter (containing just nuts and salt)

Polyunsaturated Fats:
•Walnuts
•Seeds (Sunflower, Sesame, Pumpkin, Flax, Chia)
•Fatty Fish (Salmon, Mackerel, Tuna, Herring, Trout, Sardines)
•Sources of Soy milk and Tofu

Christelle Bedrossian
Dietitian-Nutritionist
Beirut, Lebanon