You don't have to completely give up your favorite comfort food. Instead, be smart in what you pair it with.
Something about the chill in the air makes sitting down with a big, steaming bowl of pasta seem like the ultimate cozy night in. While it’s certainly a comfort food, pasta and other foods full of simple carbs, such as bread, bagels, and sugary cereals, might satisfy a craving in the short term…but you’ll likely be hungry again soon. That is, unless you pair them with two types of foods, according to a Cleveland Clinic expert.
According to Teresa Eury, a registered dietitian with the Cleveland Clinic, carbs are our body’s preferred fuel source. “Think of carbohydrates like the engine in a car,” Eury says. “If you don’t have the engine, you’re not going to run too well. Your body tries to slow down if you don’t get enough carbohydrates, and then it will start using sources that are non-carbohydrate related so it can make glucose for the brain’s main source of energy.”
But some carbs are better for you than others. The National Library of Medicine explains that simple carbs are found naturally in foods like milk and fruit, but also in processed and highly refined foods like soft drinks, syrup, breads, baked goods, and foods with added sugars. These types of foods are broken down quickly by the body and can spike your blood sugar faster, according to the Cleveland Clinic. They’re also happen to be the foods we tend to reach for when a craving strikes.
Eury suggests opting for foods that offer complex carbs instead—food choices like fruit, whole grains, or starchy vegetables. Complex carbs are broken down more slowly in the body, leading to fewer blood sugar spikes while also providing a feeling of fullness.
If you’re faced with that slice of pizza, though, don’t panic. Eury has a recommendation: Pair it with protein and a healthy fat.
“You want to add some protein because this helps keep carbs sitting in our stomachs a little bit longer,” Eury says. “If we eat carbohydrates just by themselves, they tend to move out of our stomachs quickly. This can make us sleepy and crave more carbs. Incorporating protein and a heart-healthy fat, like an avocado, can help balance out your mood and lessen cravings.”
Of course, everyone has different nutritional needs, but Eury offers a good rule of thumb when loading up at mealtime: aim to fill half your plate with fruits and veggies, a quarter of your plate with whole grains, and a quarter of your plate with protein.
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