This is an archived article and the information in the story may be outdated. Please check the time stamp on the story to see when it was updated last.
We don’t believe in extremes, which means we’d never go on a no-carb diet. Everyone needs carbohydrates in their diets! In fact, the right ones will actually help you slim down. If you want to modify your diet and scale back on carbs, it’s important that the carbs you do keep eating are nutrient dense. Good carbs, also known as slow carbs, are rich in fiber so they release energy into the blood stream slowly and help you avoid spikes in insulin and blood sugar (and therefore weight gain). The fiber in good carbs also keeps you feeling fuller longer so you don’t go town on snacks between meals.
Fruits
"Although they may not be the foods that immediately come to mind when planning a low-, good-carb diet, fruits fit in,” says Rebecca Lewis, a dietician at HelloFresh. Add a variety of fruits them to meals throughout the day (in oatmeal for breakfast and in salad for lunch or dinner) and use them for naturally sweet snacks. Berries have the highest amount of fiber and the lowest amount of sugar of all the fruits. Go heavy on raspberries and blackberries. They have the highest fiber content of all berries. Melons, specifically watermelon and honeydew, rank as some of the lowest carbs per serving, says Lewis. Plus they have the highest water content of all melons to keep your body hydrated and feeling satisfied.
Whole Grains
Yes, you can eat bread...under certain conditions. Here’s want you need to know. “Your body has a tough time digesting high fiber foods which means you burn calories while trying to get the job done,” says Brooke Zigler, a registered dietician in Austin, Texas. The fiber in whole grains – breads included - actually absorbs calories and fat from other foods before your body is able to absorb the enemies. Boom. Weight loss. A prime way to eat fiber is through whole grains like brown rice, barley and bulgur, which are also low in carbs. Refined carbs like the ones in your favorite pastas have little nutritional value. This can cause a rise and fall in your blood sugar, which then drives you to search out more unhealthy foods and eat them ravenously. Always choose whole-grain varieties labeled “100% whole grain” or “100% whole wheat”. Then check the ingredient list to verify that enriched, refined flour is not the first ingredient. Read bread labels carefully. It might take a few tried but you will find the right loaf.
Sweet Potatoes
Here’s a peek at our Sunday night routine: We slice a half dozen sweet potatoes into thick wedges, lightly dress them with EVOO, salt and pepper, and then bake them on high followed by a quick stint under the broiler. Now you have an already cooked, healthy carb to weave into meals all week. “These slow carbs are versatile, naturally sweet and our bodies digest them slowly,” Andrea Wise, a Chicago-based trainer and nutrition coach. Add a dash of oregano and use the slices for salads, protein bowls or a simple side dish. Sprinkle on a dash of cinnamon and you have a great add-in for smoothies, oatmeal and eggs.
Quinoa
Quinoa is a delicious carb that reduces belly fat and takes inches off the waist because it’s absorbed into the blood stream at a slower pace then “bad” carbs like white pasta. “Quinoa is one of the healthiest carbs,” says Jessica Rosen, a holistic health coach and founder of Raw Generation. Why? It’s gluten-free, high in fiber, packed with antioxidants, and is full of nutrients like iron, zinc and magnesium, and is a low-calorie protein. "Unlike most high-carbohydrate grains, quinoa sustains the appetite without skyrocketing blood glucose levels,” says Rosen. “It actually lowers blood glucose levels which is significant for healthy weight loss because excess glucose gets stored as fat in the body.” We love that quinoa takes on multitude of flavors so it’s incredibly versatile for breakfast, lunch and dinner.
[Photos: Shutterstock]
