Carbs...Carbs...Carbs....OMG Carbs EVERY WHERE!!!!

So I'm trying to (somewhat ignorantly-I say that because I fully don't understand the concept yet) watch my carb intake, it seems like I go over EVERY day... I've read that carbs aren't exactly great for you in abundance.... they give you a fake burst of energy that leaves you less than satisfied and hungry as hell later.

So...I stopped by Subway this morning, thinking every where else in town has mucho carbs in everything....(I could think of anyway) I didn't want oatmeal again, (ha ha lots of carbs) So....got the flat bread, egg white, bacon, sandwich, NO cheese (Yay - that was hard), and NO sauce! (again hard) I did put some avacado on there because I'm addicted to it, tomatoes, spinach, black olives and that's it. 475 CALORIES?!?! WTF?????

I'm supposed to aim for 200.... so I just get frustrated with the lack of options, but I'm doing soo good right now and I'd really like to NOT F it up. Any suggestions, or could anybody give me the "laymans" version of how carbs really play into all this?

This kind of is a vent, but kind of a reaching out for answers too. Thanks in advance.

A carb is a carb the way a calorie is a calorie.

Now for the long answer. Not all carbs are equal and different foods are better choices for different situations. Carbohydrates give us energy, how much and how quickly are the questions whose answers will give you guidance. Vegetables are mostly carbs, so is that muffin, oatmeal, and snickers bar. But you get a lot more volume and longer fullness from the veggies. The difference is how quickly they are digested and how nutritionally dense the item is. The less refined food is, the longer it takes your body to digest it and get the carbs into your blood stream where they can be used as fuel. Ideally, you want a slow steady stream of fuel. Sugar is the crack cocaine of carbs, it jacks you up and then you want more. Studies have actually been done that show it stimulates the same areas of the brain, the pleasure centers, as hard drugs. So it's all about moderation. Choosing carbs that slowly release their energy for sustained energy through out the day and small portions of sugary/refined items for pleasure or to smooth out a dip from going too long without eating. Personally, sweet potatoes, brown rice, Uncle Sam cereal, and oatmeal are my top quality carb choices along with veggies! Pairing carbs with protein is a good way to balance it out. I make oatmeal pancakes a lot, 1 egg + 1/2 c (not instant) oats + splash of milk/soy + cinnamon/ginger. It keeps me going a lot longer than just plain oatmeal because of the protein from the eggs. Conversely, post workout you want to give your body quick access to carbs so it doesn't "steal" protein from your muscles to repair itself. Post workout, 0-30 minutes, for intense sessions lasting an hour or longer, some sugar is ok because you don't want to waste all the work you did by letting your body tear it down. A fruit and protein smoothie is my go to post workout. Hope this helps. There is so much info out there, you can always ask a dietitian for a really reliable answer.

It has taken me a lot of time and trial/error to get my carbs under control. I limit them to 40% of my diet (122g a day). You have to learn that if you have a pasta/rice/potato carb at dinner, you can't have one at breakfast and lunch also. You learn that no-sugar-added breads are lower in carbs. You learn that 1 slice of Ezekiel bread is more filling than 4 slices of white bread or 2 of whole wheat. You learn to balance fruits and veggie carbs with the occasional grain/rice/potato carb. I don't eat cakes, cookies, white bread/rice because it just makes me want more. I've learned that plenty of "healthy" foods are still high in carbs and calories and have to be limited.

Yesterday, I had linguini for the first time in a long time, and was 27g over in my carb category for the day. Once in a while...ok. But it's a learning process.

Keep playing with your food choices and you'll eventually find what works best for you! Good luck!