Carb Literacy 101: An RD's Guide To Carbs

Carbs tend to have a bad reputation in the world of nutrition—they've turned into this catchall, nebulous term of "carbs are the enemy," when in reality, there are numerous aspects that fall under the huge umbrella of carbohydrates. While many people steer clear of carbs altogether (hello, keto), dietitian Maya Feller, M.S., R.D., CDN, believes carbs are an essential part of a nutritious diet—people just might not understand them enough to reap their many benefits. 

"Carb literacy is a must," she tells me on this episode of the mindbodygreen podcast. 

Feller sat down with me to discuss what her ideal dinner plate looks like, as well as her favorite seasonal picks at the Park Slope Food Co-op. It was then that I noticed how carbs make up the bulk of her plate—and no, I'm not talking about bread and pasta. 

When we think of carbs, those green veggies we've come to know and love might not be the first food group that comes to mind. But Feller reminds us that all vegetables, in fact, are carbohydrates—even the nonstarchy leafy greens.

She explains that these vegetables have a lower carbohydrate impact on blood glucose, meaning, these veggies don't give you as much of a blood sugar spike as opposed to starchy carbs like white potatoes. That's why, if there were a food pyramid for carbs in particular, these vegetables would make up the bulk of the base. 

"I love to see legumes show up, probably daily," Feller adds. Legumes fall under the category of starchy vegetables (think potatoes, beans, and lentils), which have a higher carbohydrate impact than those leafy greens but are still a crucial part of any dinner plate, according to Feller. 

Technically, whole grains fall into the starchy category, which is why Feller likes to give people the option to either have a whole grain or a starchy vegetable on their plate. 

"You can choose if you'd like to have one or play with the ratio of how many you have," she says. In terms of which whole grains she loves, Feller sticks to the ancient grains—think quinoa, teff, and millet. 

"They're so nutrient-rich," she notes. 

So, if you're looking for a lesson in all things carbohydrates, let this be it: All vegetables (even leafy greens) are carbs. Starchy vegetables—especially legumes—are nutrient-rich with a high-protein content, and if you're still itching for a grain, the ancient ones are key.