Carbs 101

Guangzhou Fuda Cancer Hospital

Carbohydrates have a bad reputation. But they’re actually an important part of a healthy diet and can help lower your cancer risk.

If you're watching your weight, or just trying to eat healthy, you may think carbohydrates are off-limits. It’s true that too many calories from carbohydrates (carbs, for short) can lead to weight gain, obesity and increased risk for diseases, including certain types of cancer like breast and colon cancer. And carbohydrates with a high glycemic index have been linked to increased lung cancer risk.

But carbohydrates are an essential part of a healthy diet. Getting the right amount of the right kind of carbs can help you maintain a healthy weight – an important part of lowering your cancer risk. 

We talked with Lindsey Wohlford, a wellness dietitian, to learn more about carbohydrates. Here’s what she had to say.

Three types of carbs

There are three types of carbohydrates. All three are very different and some are better for your health than others.

Sugar:Sugars are carbs in their simplest forms. They can be naturally occurring in fruits, vegetables and dairy products. Or they can be added to processed foods. Too much added sugar can lead to weight gain, obesity and an increased cancer risk.   

Starches:Starches are considered complex carbs. This means they are formed by multiple sugar units bonded together. Starches occur naturally in vegetables, grains and beans, like potatoes, quinoa and lentils. They also include grain-based products, such as pasta, crackers and bread. Naturally occurring starches can help stabilize blood sugar and provide feelings of fullness.

Fiber:Fiber is found in the skeleton of plants.  Fiber aids in digestion, either by helping food pass through the small intestine or by slowing down the digestion process, keeping you feeling full longer. 

Complex carbohydrates, the healthy kind, should make up 45 to 65 percent of your total daily calories.

Why do we need carbs?

Carbs are the main energy source for our body. Complex carbohydrates, the healthy kind, should make up 45 to 65 percent of your total daily calories. If we eat the right amount and the right kind of carbs then it can help with weight management. They keep you feeling full and give you the energy your body needs to function at its best.

What about no-carb diets?

By sticking to a no-carb diet you deprive yourself of the nutrients and an efficient fuel source. Plus, diets that require you to eliminate a certain type of food can be difficult to sustain in the long run.

Often when you cut carbs from your diet, you end up eating more protein. Protein is necessary to build healthy muscles but the best way to fuel our body is with a balance diet.  One that includes plant based foods and lean proteins.

Get the most out of your carbohydrates

Follow these tips to make sure you’re getting the most out of your carbohydrates:

Limit added sugars and processed foods
 

Incorporate a variety of whole plant based foods This includes, beans, peas and lentils, raw or steamed fruits and vegetables and whole grains.
 

Choose low-fat dairy products.

 

Building A Healthy Plate

The New American Plate is a simple way to help you achieve a healthy diet and lower your cancer risk.

Many diets come with a long list of nutritional dos and don’ts. To help keep things simple, start by looking at what foods you eat every day and then focus on how you plan on filling your plate.

 The American Institute for Cancer Research’s New American Plate provides a model meal, with mostly vegetables, fruits, whole grains, and less meat or animal protein.

“Watching how you set up your plate is easier to continue over time than a diet,” says Sarah Rafat, a clinical dietitian. “It’s best to think of your diet and your health as a long term goal.”

How it works

“It’s all about maintaining a well-balanced diet,” Rafat says.

 Aim for meals made up of 2/3 or more vegetables, fruits, whole grains or beans. In other words, most of your plate should be filled with plant-based foods.

The remaining 1/3 or less of your meal can be made up of animal protein. But choose those wisely. Limit your consumption of red meat and processed meat.

“Studies show that a diet high in red or processed meat and lower in vegetables may cause certain types of cancer,” Rafat says.

Choosing healthy beverages are also important. If you enjoy a glass of milk with your meals, chose a lower fat milk option. This counts toward your 1/3 portion of animal protein. Soy milk will count as a plant-based option.   

Follow these tips to help build a healthy plate. 

Watch your portions.

Whether you’re out to dinner or at home, make sure your portions don't contain more than one serving.

Use a salad plate instead of a dinner plate when eating. It takes about 20 minutes for your brain to signal that you are full, so try putting your fork down and take a break between bites. Eating slowly will help you digest your food better and be more aware of when you are full. Reducing your portions makes a big difference in controlling your weight so that you can reduce your cancer risk.

Plan ahead.
We all can easily make unhealthy food choices or overeat when we’re on the run. Having a plan will help you prepare for difficult situations and handle them more easily. So, plan ahead by carrying snack foods with you like carrots and hummus or an apple.

Visualize your plate.
Get to know the New American Plate to make sure you’re including vegetables, grains, fruits, protein and dairy into your diet in the right proportions.

Reduce empty calories.
Many foods and drinks are high in fat or sugar, and full of empty calories. It’s OK to treat yourself once in a while, but try not to make every meal a treat. Moderation and balance are best.

Get moving.
Eating healthy and being physically active helps lower your cancer risk. So, get moving for your health. Whether you take the stairs, park farther away, or go for a long walk, you’ll feel better and your body will thank you. 

                                 Guangzhou Fuda Cancer Hospital

Try these foods to help lower your cancer risk

Fuda Cancer Hospital

Getting the right vitamins and nutrients can help you stay healthy and reduce your risk for cancer.

No one food can prevent cancer. However, eating a balanced diet that includes foods rich in vitamins, minerals and antioxidants is important.  Making these healthy lifestyle choices, staying active and maintaining a healthy weight can go a long way in reducing your risk for cancer.

 

Many foods are beneficial to your overall health and reduce your risk of cancer and other chronic diseases. Here are five we recommend adding to your diet.

Berries

“Berries are a wonderful source of vitamin C,” says Lindsey Wohlford, a wellness dietitian.

 

Most berries also contain antioxidants. Studies show these antioxidants protect the body from cell damage that could lead to skin cancer, as well as cancers of the bladder, lung, breast and esophagus.

 

Eat berries that are fresh, frozen or dried.

 

Serving Size: ½ cup

 

Toss some raspberries in with your morning yogurt or cereal.
 

Make a low-fat strawberry smoothie for a quick, healthy snack.
 

Bake some delicious oatmeal blueberry muffins for a meal-on-the-go.

The grape's skin has the most antioxidants, so be sure to leave the grape intact.

 

Grapes 

Grapes are a rich source of the antioxidant resveratrol. Studies show that resveratrol has the potential to possibly stop cancer from starting in the breast, liver, stomach and lymphatic system.

 

“The grape’s skin has the most resveratrol, so leave the skin intact,” Wohlford says. Red and purple grapes have significantly more resveratrol than green grapes.

 

Serving Size: About 15 grapes

 

Grab a handful as a snack or add to a salad.
 

Mix them in with your favorite, low-fat chicken salad recipe.
 

Freeze as a cool treat for a hot day.
 

Grapes are great in hot dishes too.

Broccoli 

These mighty greens are in the cruciferous vegetable family, along with cauliflower, cabbage, Brussels sprouts, bok choy and kale. Studies show that broccoli and its family members have special plant compounds that may protect the body from stomach cancer, as well as cancers of the mouth, pharynx, larynx and esophagus.

 

Broccoli’s “trees” (otherwise known as florets) take on the flavor of whatever spice or sauce you prepare them with.

 

 Serving Size: ½ cup

 

Puree steamed broccoli, avocado, garlic, non-fat milk and low-fat sour cream for a refreshing cold soup.
 

Add your favorite spices to steamed broccoli for a great side dish.
 

Cure the afternoon munchies with raw broccoli and fat-free ranch dressing
 

Tomatoes 

The tomato gets its classic red hue from an antioxidant called lycopene. Studies show that lycopene has the potential to fight prostate cancer. The evidence is even stronger for processed tomato products like tomato sauce and even ketchup.  

 

“Processing the tomato ups its health-boosting power because it releases the lycopene so it can be more easily absorbed by the body,” Wohlford says

 

Freeze tomato dishes for healthy leftovers.
 

Make savory sauce  to serve on whole-wheat pasta.
 

Whole grains

 

Grocery store shelves are filled with grains and grain products. But not all grains are great for your health. Whole grains are loaded with fiber, vitamins, minerals and plant compounds and may curb your cancer risk.

 

The fiber found in whole grains helps you stay full longer, maintain a healthy weight, and keep your cholesterol and blood sugar stable.

 

Include brown rice, wild rice and whole wheat bread and pasta in your diet.
 

Try quinoa.  Of all the grains, quinoa packs the most protein.
 

Add oatmeal to your morning smoothie. It’s an easy way to sneak in extra grains.