Are You Afraid of Carbs?

1. When you cut carbs our of your diet, it's much easier to miss out on key vitamins and minerals (that's why keto diets can have serious side effects). Vitamin B12 is found in fortified cereal and breads. A lack of B12 causes anemia, fatigue, constipation, muscle weakness and a host of uncomfortable ailments.Low carb diets can also be deficient in vitamin C and E, both can effect your immune system. Also, you may lose more weight initially restricting carbs, but the weight will come back much quicker. 
2. Including complex carbs like oatmeal, sweet potatoes, brown rice and quinoa keeps you fuller longer. Having a carbohydrate with your lunch; a slice of whole wheat bread (whole grain should be listed first in the ingredients), serving of beans, etc. will keep you satisfied until dinner. And including a complex carb with dinner will help you sleep better. 
3. Eating complex carbs, especially whole grains, is associated with a lower incidence of colon cancer. Since women have a 1 in 25 chance of developing colon cancer in their lifetime, reducing your risk is a good idea. There is a growing body of evidence that what you eat has a direct impact on your risk for developing several types of cancer. With the popularity of no-grain, low-carb, keto, and paleo diets, today’s nutrition trends are often in direct conflict with what scientists are discovering about cancer risk.

If you are not already a PLATE member and enjoy eating healthy carbs, consider the PLATE App by Prime Women. The PLATE program follow similar recommendations in the Mediterrean diet but adjusted for needs of women over 50. Dr. Kathryn Waldrep, an OB/GYN who collaborated with Prime Women on developing PLATE, also recommends a 16:8 intermittent fasting schedule. The new PLATE app allows you to gradually adjust your mealtimes with notifications, along with a meal planner, and recording substitutions allowed on the program.

So don't be afraid of carbs! But do choose healthy, satisfying options.