Are Carbs Bad for Your Heart?

Find out how carbohydrates can be part of a well-rounded diet and contribute toward a healthy heart.

Contributor

Michelle Keh, R.D.

Alta Bates Summit Medical Center

In recent years, headlines have proclaimed carbohydrates as everything from the healthy diet must-have to dieting enemy No. 1. What's the truth?

"Carbohydrates can fall into both categories, depending on how much we eat, how they were cooked and processed, and the person's overall dietary picture," says clinical dietitian Michelle Keh, R.D., of Alta Bates Summit Medical Center. "Carbohydrates likely get a bad reputation because people are eating too many highly-processed, nutrient-poor forms of carbs – like chips and sugary cereals – which may replace more nutritious foods."

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Healthful Carbs vs. Over-Processed Carbs

"In general, healthful carbohydrates should be minimally processed and contain naturally occurring fiber, vitamins, minerals and antioxidants," Keh says. "Whole fruits and vegetables, 100 percent whole grains and cereals, dried beans and lentils, and low-fat unsweetened milk and yogurt are all healthy sources of carbohydrates."

Over-processed carbohydrates provide minimal nutritional value and often include added sugar, salt, fat and preservatives. Examples include crackers, chips, sodas, chocolates, candies, cakes, juice drinks, pastries and syrups.

Carb-Free Isn't Healthy

"I would not recommend that most individuals cut out carbohydrates completely from their diets," Keh says. "Many healthful foods, like fruits and vegetables, contain carbohydrates. By eliminating these foods, you also eliminate all the heart-healthy fiber, vitamins, minerals and antioxidants that come with them."

Instead, eat them in moderation. "I tell my patients, if they love pasta, it's fine to have pasta – preferably whole grain pasta," Keh says. "It's more about portions. A serving of cooked pasta is ⅓ cup. You don't have to limit yourself to only ⅓ cup of cooked pasta per meal, but it is important to be aware that an entrée at a restaurant, for example, may have around 3 to 8 servings of pasta in one dish."

A simple way to control carbohydrate portions is to eat according to the Plate Method, Keh recommends. If you want to make your pasta dish more nutritious, include plenty of vegetables and a lean source of protein.

Carbs for Heart Health

"Carbohydrates are not bad for your heart, as long as you choose a variety of whole, minimally processed carbohydrates in moderation," Keh says. "For example, quinoa is a healthy carbohydrate, but eating three to four cups of quinoa at a time is too much for most people."

Eating in moderation is key, as is variety. "The greater variety of foods we eat, the greater variety of nutrients our body gets," Keh says.

Learn more about current health guidelines on carbs.