Judy E. Buss

There is a great deal of confusion about carbs, and whether they are good or bad for us. Carbs, (short for carbohydrates), fats, and protein, are the three primary large groups of nutrients we need in order to maintain good health. They cannot be manufactured by the body and must come from the foods we eat.

Carbs are classified as complex and simple, according to their chemical structure and the rate in which they are digested and absorbed in the body. COMPLEX CARBS, are minimally-processed, nutrition-rich foods, often referred to as whole foods. They also contain high levels of fiber, which plays multiple important roles in overall health. Fiber acts as a laxative; helps to protect against high cholesterol and cardiovascular diseases; supports healthy gut bacteria, aids in weight control; and more. Examples of complex carbs are: vegetables, oats, brown rice, buckwheat, fruit, nuts, seeds, beans, and lentils.

SIMPLE CARBS, (a.k.a health saboteurs), are highly processed, nutritionally-poor foods, replete with unhealthy additives, and lacking most of their fiber.  With little to digest and absorb, these “architectural miracles” move rapidly through the digestive tract, wreaking havoc on our health. Let’s look, for instance, at what happens in the refining process of wheat: more than 20 nutrients are removed from the flour and are replaced with only four of them. The flour is then labeled “enriched!” Some examples of simple carbs are white bread, pastries, white rice and pasta, candy, sugary drinks, ice cream, and pre-cooked-frozen dinners.

Avoiding or minimizing certain simple and complex carbs can be beneficial for folks with particular health conditions, however, for the majority of people, consumption of complex carbs – mainly vegetables, dried beans, lentils, and a moderate amount of whole grains, and fruit, is necessary for numerous biochemical processes, and is an important part of a health-promoting strategy.

Because of their high nutritional content and fiber, complex carbohydrates are digested much slower than their simple carbohydrate counterparts. Not only do such foods keep us satiated for a longer period of time – thereby preventing overeating – they also help maintain blood sugar at a more even keel – a critical health factor. With each plate of food we are healthier or sicker – the choice is ours! So read my lips: boot out simple carbs! 

AROMATIC STEAMED CABBAGE WITH GARLIC AND PEAS
2 servings

1/2 cup frozen (raw) green peas, thawed
3 cups shredded green cabbage, packed
2 tablespoons olive oil
1 yellow onion, chopped
3 cloves garlic, finely chopped
3/4 tablespoon dried marjoram or basil
Salt and pepper to taste

1. Steam the cabbage about 12 minutes until just turned tender. Do not overcook.
2. Meanwhile, in a large skillet heat the oil over medium heat. Stir in the onion, cover, reduce the heat to medium-low, and cook about 12 minutes, until the onion is translucent, stirring once or twice.
3. Add the garlic, marjoram (or basil), salt, and pepper. Cook (covered) 2 minutes. Mix in the cabbage and (raw) peas and cook 2 more minutes to heat through.

BEANS, BROCCOLI, AND FRIENDS
2 servings

2 tablespoons olive oil
1 yellow onion, chopped
3 cloves garlic, finely chopped
2 cups bite-size broccoli florets and peeled stalk slices
1 tablespoon dried tarragon
Black pepper to taste
2 tablespoons capers, drained
1 cup cooked beans (chickpeas or black-eyed peas), drained

1. Heat the oil in a large skillet over medium heat. Mix in the onion, cover, reduce the heat to medium-low and cook 7 minutes, stirring once. Add the garlic and cook until the onion is translucent, about 3 more minutes.
2. Meanwhile, steam the broccoli about 8 minutes until tender-crisp. Drain.
3. When the onion is translucent, mix in the tarragon, capers, and black pepper, and cook 2 minutes. Gently mix the broccoli into the onion mixture, add the beans and heat through 2 minutes. Serve immediately.

Serve with whole grain warmed or toasted pita for a meatless meal or with chicken.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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