Squashing myths about carbohydrates

Deanna Bowers

Fall has officially begun, and with the chilly season comes the opportunity for consuming delicious in-season produce.

Great options that are plentiful during fall are spaghetti, acorn and butternut squash as well root vegetables, such as turnips and beets. Some fall produce are higher in carbohydrates than most other produce, so it often raises the question:

“Should I be eating this?”

Discussion about carbohydrates is a hot topic right now, so you may be surprised to hear that 45 percent to 65 percent of your daily caloric intake should come from carbohydrates.

It is important that you are choosing the right carbohydrates the majority of the time.

So what are considered the “right” carbohydrates?

The carbohydrates that you want to choose most often are the ones that are the most nutrient-dense.

These would include fruits, vegetables, whole grains, legumes and milk. They include plenty of fiber, vitamins and minerals.

Your fall produce is a great way to get these nutrient-dense carbohydrates into your diet.

These nutrient-dense carbohydrates are also packed with whole grain, which means you are getting more nutrients from your food, such as protein, fiber, B vitamins, antioxidants, iron, zinc, folate, copper and magnesium.

By choosing a whole grain, research indicates that it may reduce the risk of heart disease, type 2 diabetes, obesity and some forms of cancer.

The health benefits of consuming winter squash are endless, too.

One cup of winter squash contains vitamin C, B vitamins, potassium, fiber, and almost 60 percent of your daily recommended intake of vitamin A.

This fall, make sure to experiment with winter squash. It’s so easy to prepare, delicious and nutritious!

Another tasty in season item are beets.

They are an excellent source of folate and so easy to prepare. You can roast, microwave, juice or even eat raw.

Try the recipe below for a new healthy side dish.

Lemon-Herb Roasted Beets

Serves 4 (about 2/3 cup each).

All you need:

1 ½ pounds golden or red beets, trimmed and cut into 1-inch pieces of wedges

4 tsp extra-virgin olive oil or canola oil

2 tbsp chopped fresh or 2 tsp dried herbs, such as marjoram, oregano and/or rosemary

1 tsp freshly grated lemon zest

½ tsp salt

¼ tsp ground pepper

1 tbsp lemon juice, optional

All you do:

1. Position rack in lower third of oven; preheat to 450 degrees.

2. Combine oil, herbs, lemon zest, salt and pepper in a large bowl. Add beets; toss to coat with the seasoning mixture.

3. Spread beets evenly on a rimmed baking sheet.

4. Roast, stirring once or twice, until the beets are tender and browned, 20 to 25 minutes. Toss the roasted vegetables with lemon juice, if using.