I don’t recall a time in my career as a dietitian when carbohydrates haven’t been vilified for one reason or another. They’re accused of making you gain weight, hindering weight loss, even causing diabetes.
The notion that eating carbohydrates can hamper certain health goals has led many people to eat less of them and, in some cases, drastically so.
While some types of carbohydrates should definitely be limited, such as added sugars and refined grains, ousting others can rob your body of nutrients, drain your energy, worsen your mood and, possibly, affect your long-term health.
Here’s what to know about carbohydrates (or carbs), along with clues you might need to eat more of them.
The term carbohydrate encompasses starches, sugars and fibre.
Starches are found in wheat, barley, rye, rice, oats, corn, pulses (such as chickpeas, kidney beans, lentils) and starchy vegetables (such as potatoes, winter squash, turnip, green peas).
Sugars can be naturally occurring in fruit (fructose) and milk products (lactose) or they can be produced commercially, such as table sugar, molasses and high-fructose corn syrup. Other sugars include honey, maple syrup and fruit juice concentrate.
Ultimately, starches and sugars end up in your bloodstream as glucose, the only form of energy the body can use immediately.
Unlike starches and sugars, the body can’t digest fibre, found in whole grains, pulses, fruits, vegetables, nuts and seeds. Fibre promotes satiety and nourishes gut microbes, which is thought to provide a range of beneficial health effects.
Diets higher in fibre and whole grains are associated with a lower risk of cardiovascular disease, Type 2 diabetes and colorectal cancer.
Eating too few carbohydrates can produce more immediate side effects, too.
The following symptoms can be warning signs that you need to add healthy carbs to your diet. If you experience any of these symptoms regularly, check in with your doctor to rule out other possible causes.
You feel shaky between meals
Too little sugar in the bloodstream, called hypoglycemia, can cause shakiness, weakness, irritability and headache. It can be a concern for people with diabetes taking certain medications, but it can also affect people who don’t have diabetes.
Altering what you eat can help prevent blood glucose from dropping too low. Include low glycemic-index (GI) carbohydrate foods at meals and snacks, which release glucose slowly into the bloodstream. (Including protein at meals is important, too.)
Examples include steel-cut oats, whole grain sourdough bread, whole wheat pasta, yogurt, apples, pears, oranges, dried apricots and beans and lentils. Unlike added sugars and refined grains, these foods don’t lead to a sharp rise in glucose and insulin, which can trigger blood sugar to fall prematurely.
You feel hungry soon after lunch
The combination of eating smaller portions and cutting carbs to lose weight can leave you with a grumbling stomach by early afternoon – and food cravings later on.
A common mistake: Eating a skimpy breakfast followed by a salad-and-protein-only lunch.
The solution is usually adding the rightsized portion of carbohydrates to lunch, such as whole grains, chickpeas, lentils and/or whole fruit. Making sure breakfast includes carbohydrates and protein also helps.
It is true, you can lose weight without giving up carbs.
You lose steam midway through your workout
Glucose in the bloodstream that’s not used for energy right away is converted to glycogen in muscles (and the liver) for future use.
Muscle glycogen is the primary fuel for all types of exercise – aerobic workouts, strength training and stop-and-go sports. Having low glycogen stores can result in early fatigue and less effective training.
Include nutritious carbohydrate-rich foods at meals and snacks to keep your muscle glycogen topped up. The more vigorous you exercise, or the longer you workout, the more carbohydrate you need.
Medically speaking, constipation is defined as having fewer than three bowel movements a week. A low-fibre diet is often a cause and adding more of it to your diet can remedy, and prevent, the condition.
Whole grains, nuts and many fruits and vegetables contain insoluble fibre, the type that retains water and adds bulk to stool, helping it pass more quickly through the colon.
Excellent sources of insoluble fibre include wheat bran, bran cereal, whole grain rye bread, whole wheat pasta, freekeh and quinoa. Apples, berries, figs, kiwifruit, mango and avocado are also good sources, as are carrots, parsnips, green peas, spinach, pinto beans, chickpeas and navy beans.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD
Sign up for the weekly Health & Wellness newsletter for the latest news and advice.
PEI has the highest rate of COVID-19 cases amongst Canadian provinces – SaltWire Network
As of Jan. 21, P.E.I. had the highest reported rate of COVID-19 cases, with 1,050 per 100,000 people, of any province in Canada over the last seven days.
Only one jurisdiction, the Northwest Territories, surpassed the province’s rate of cases over the last week, with 2,024 cases per 100,000 people. The next closest province to P.E.I. was Alberta with 759 cases per 100,000.
But Susan Kirkland, head of Dalhousie University’s department of community health and epidemiology, said daily case counts and case rates do not capture the whole story.
“There does become a point where following cases – it collapses.”
Susan Kirkland, Dalhousie University Department of community health and epidemiology
Kirkland says it is now clear that community spread of COVID-19 is widespread in Atlantic Canada, including in provinces like P.E.I., where testing of incoming travellers had previously helped contain spread of the virus.
Kirkland said differences in testing criteria, as well as differing reporting details mean comparing case rates between provinces is becoming less and less useful.
While P.E.I. still allows PCR-RT testing for anyone with symptoms, Nova Scotia has limited PCR testing to specific vulnerable populations that are symptomatic. Rapid antigen tests are provided to the general population that is symptomatic.
In many provinces, daily positive case counts are not capturing the full number of people who have contracted the virus. New Brunswick has also stopped reporting daily case counts in COVID-19 briefings because of this, although the information is still available on the province’s website.
Kirkland said other indicators like hospitalization rates and test positivity are better indicators of how well a province like P.E.I. is faring amid the Omicron wave.
“Ultimately, what we are trying to do is stop the health-care system from (collapsing),” Kirkland said.
P.E.I.’s most recent test positivity rate was 20.7 per cent – significantly higher than all three other Atlantic provinces. There have been 19 hospitalizations since the first Omicron case was announced on Dec. 14.
After weeks of escalating case counts, P.E.I. Premier Dennis King imposed tighter public health restrictions on Jan. 19, closing gyms and in-room dining in restaurants.
Since Jan. 18, the P.E.I. government has stopped recording daily counts of outbreaks associated with long-term care homes, shelters, the provincial correctional centre and other congregate settings.
While the lack of daily reporting has occurred in conjunction with continuing escalating case counts, P.E.I. may not be the only province to have made a decision to report less information about outbreaks.
Nova Scotia is continuing to report daily positive cases associated with long-term care outbreaks, but the province has recently decided to not report school outbreak numbers.
As an epidemiologist, Kirkland said she was not sure what she thought of public health offices restricting reporting on outbreak case counts.
She said Atlantic Canadians have become used to COVID-19 being contained. This has made it difficult for public health offices to communicate that overall containment of the virus is less feasible, due to the higher transmissibility of the Omicron variant.
“I think that what public health is now doing is trying to turn the corner to say, ‘we have to start to learn how to live with COVID,’ ” Kirkland said.
“We have to deal with the things that we know will reduce risks – we have to wear masks. We have to improve ventilation where we can. We have to limit social contacts in areas where we can,” she said.
But Kirkland also believes governments are faced with the challenges of prioritizing a safe reopening of schools.
“Very often people will say, ‘why is it safe for kids to be in school but we need to close restaurants,’ ” she said.
“That’s not the point. The point is that the priority is to keep kids in school. So, we have to do these other things in the community so that kids can stay in school. Because that’s what we think is the most important.”
Now is not the time for vaccine mandates, even as vaccinations among children remain low: experts – CBC.ca
Less than half of Canadian children ages five to 11 have received their first COVID-19 vaccine dose, but Canadian experts say now may not be the time to start mandating them for students attending school in person.
In December, Windsor’s city council endorsed a recommendation from its health unit that all elementary school students be vaccinated before returning to school.
Meanwhile, in the United States, New York City now requires students to be vaccinated before taking part in extracurricular activities. California, which already has strict vaccine requirements for students, is mulling the addition of the COVID-19 vaccine to that list.
“For provinces that don’t have vaccine mandate policies, to start a conversation about vaccine mandates at a time where emotions are very heightened around vaccination is a risky endeavour,” said public health researcher Devon Greyson.
Greyson, an assistant professor of health communication at the University of British Columbia, has studied the efficacy of childhood vaccine mandates. They found that while uptake does increase, the boost can’t be solely attributed to mandates. Better communication, access and reporting systems also played a role.
In fact, in some jurisdictions, mandates did more harm than good by pushing some people away from vaccination, Greyson says.
“I recommend first really trying to build confidence in the population and make it as easy as possible for people to get vaccinated before considering a policy that has potentially negative consequences on children or parents,” they said.
No provincial or territorial governments have announced plans for a COVID-19 vaccine mandate in schools, but jurisdictions such as Ontario and New Brunswick already require vaccinations for certain preventable diseases in students entering the public school system.
Legislation to strengthen mandatory-vaccination rules for N.B. schoolchildren was proposed in 2020, but was defeated. “There are varied opinions, and very strong opinions,” Premier Blaine Higgs, who voted in favour of the change, said earlier this month on CBC’s Power & Politics.
Dr. Cora Constantinescu, a pediatric infectious diseases expert who counsels vaccine-hesitant parents, says that with lower vaccine uptake among five- to 11-year-olds — and children returning to classrooms — there’s an urgency get them vaccinated as soon as possible. But she stopped short of calling for a mandate.
While Constantinescu believes that a vaccine mandate could be effective she pointed out some children risk being kept out of the classroom as a result of such a policy.
Only about five per cent of children ages five to 11 have been fully vaccinated, according to the Public Health Agency of Canada. Prime Minister Justin Trudeau expressed concern over the low vaccination rate on Wednesday, saying that it puts society’s most vulnerable people at greater risk.
Access remains a key issue
In October, California Gov. Gavin Newsom announced that the COVID-19 vaccine would be added to the list of vaccinations required for students to attend school in-person. The policy will be enforced after the federal government approves the vaccines, and the state will grant exemptions for medical reasons, plus religious and personal beliefs.
Some school districts have already enacted mandates in the state.
Young children are particularly good at spreading respiratory illnesses — and that’s likely the case for COVID-19 as well, according to Annette Reagan, adjunct assistant professor at the UCLA Fielding School of Public Health in California.
She says that justifies the addition of COVID-19 vaccines to existing mandates.
“Increasing vaccination rates and stopping transmission in younger children is a good thing for our community, but it comes with the mandates,” said Reagan, noting that such policies limit parental autonomy.
The reasons behind low uptake among the pediatric group in Canada are varied, according to Greyson, but might be explained by timing and limited access to clinics.
Pfizer’s Comirnaty vaccine was approved by Health Canada for the five to 11 cohort in late November — just weeks before the holidays when non-emergency medical appointments tend to slow down.
Pediatric vaccine doses may also be less widely accessible compared to adult doses, said Constantinescu, making it more difficult for parents to get their kids immunized.
“The low-hanging fruit of vaccine uptake is always access,” said Constantinescu. “We have not made this as easily accessible as we could have.”
Constantinescu believes, however, that the narrative children experience more “mild” illness when they contract COVID-19 is a key factor behind the low vaccination rate — a message that parents should reconsider.
“We pray and hope that it’s just going to be a mild illness in most kids. That would be fantastic and I sure hope that, but we don’t know,” she said.
“What we do know is that the vaccine is safe and we have enough supply.”
‘It’s in the best interest of your child’
Perhaps the most significant risk that comes with vaccine mandates, however, is the potential for children with vaccine-hesitant parents to miss out on in-person learning.
Constantinescu argues that some children may not get the protection provided by vaccination or the benefits of learning in person.
With new evidence that negative side effects, such as myocarditis, are rare in the five to 11 bracket, she says now is the time to “shout from the rooftops” that vaccinating against COVID-19 is safe.
“This is the top vaccine-preventable threat to our children and we have a safe vaccine,” she said.
“We need to tell parents this is about protecting your child, first and foremost. It’s not about saving the pandemic, it’s not about saving the world.”
“This is because it’s in the best interest of your child.”
Written by Jason Vermes with files from Ashley Fraser, CBC News and The Associated Press.
Nova Scotia reports 11 people in ICU Saturday, total of 287 people in hospital with COVID-19 – CTV News Atlantic
In a news release Saturday afternoon, health officials in Nova Scotia said 82 people were admitted to hospital and are receiving specialized care in a COVID-19 designated unit. 11 people were reported to be in intensive care.
According to the province, the age range of those in hospital is 23-100 years old, and the average age is 67.
Of the 82 people receiving specialized care for COVID-19 in hospital, 79 were admitted during the Omicron wave.
There are also two other groups of people in hospital related to COVID-19:
- 84 people who were identified as positive upon arrival at hospital but were admitted for another medical reason, or were admitted for COVID-19 but no longer require specialized care.
- 121 people who contracted COVID-19 after being admitted to hospital.
The number of COVID-19 admits and discharges to hospital was not available Saturday.
On Jan. 21, the Nova Scotia Health Authority labs completed 3,682 tests.
According to a news release, an additional 502 new lab-confirmed cases of COVID-19 are being reported.
Of the new cases; 219 are in the Central Zone, 88 are in the Eastern Zone, 59 are in the Northern Zone and 136 new cases are in the Western Zone.
Nova Scotia remains under a state of emergency. Provincial officials first declared a state of emergency on March 22, 2020 and it has now been extended to February 6, 2022.
How to Avoid Unwanted Photos on Social Media – The Wall Street Journal
49ers stun Packers with second-half comeback, advance to NFC Championship – Sportsnet.ca
Edmonton Oilers stop bleeding with monster comeback victory against Calgary Flames – Edmonton Sun
Silver investment demand jumped 12% in 2019
Europe kicks off vaccination programs | All media content | DW | 27.12.2020 – Deutsche Welle
Iran anticipates renewed protests amid social media shutdown
Health12 hours ago
Nova Scotia reports 11 people in ICU Saturday, total of 287 people in hospital with COVID-19 – CTV News Atlantic
Sports19 hours ago
Olympics-Ice hockey rivals take different approaches to same COVID opponent
Business20 hours ago
Bitcoin value tumbles almost 50 per cent since record November – CTV News
Sports15 hours ago
LeBron James revisits Miami as Lakers take on Heat
Business19 hours ago
Teck Resources announces new contract with union at British Columbia mine
Sports19 hours ago
Soccer-Rashford last-gasp winner sees Man United leapfrog West Ham into fourth
Tech18 hours ago
Let's all chill for a moment about Microsoft buying Activision Blizzard – MobileSyrup
Politics12 hours ago
‘OPB Politics Now:’ The problem with Interstate 5 – OPB News