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July 16, 2013
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In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- How To Choose Your Healthy Carbs
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
Overweight? Shocking Proof that it may not be your fault
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How To Choose Your Healthy Carbs
Dear Reader,
Diets come with lots of claims and it's hard not to listen, to be misled. Carbs are often cast as the diet "bad guy", and the belief has fueled the popularity and quick success of low carb diet plans like Atkins, South Beach and others. What nutritionists want us to understand is that carbs do have their good points - they supply the fuel the body needs to act and for organs to work correctly. Carbs are, in fact, a key part of a healthy diet.
It's important to understand that the digestive system handles all carbs (good and bad) in the same way. It breaks them down into single sugar molecules, which are small enough to cross into the blood stream. Fiber, on the other hand, is made in such a way that it can't be broken into single sugar molecules; so instead it passes through the body undigested. Soluble fiber binds to fatty substances and takes them out as waste, which lowers LDL (bad) cholesterol. It also regulates the body's use of sugars, so hunger and blood sugar stay in check.
The best natural sources of carbs are whole grains (the less processed the better), veggies, fruits and beans. These foods are terrific sources of vitamins, minerals, fiber and a host of substances called phytonutrients that you just can't get from a supplement bottle. Good carbs are also loaded with fiber, which most of us aren't' getting nearly enough of each day.
The carbs to avoid are the refined carbs you'll find in white bread, white rice and pastries, sugared soda and other processed foods, the things most of us enjoy all the time. These are foods that may have started out perfectly nutritious, but have had their beneficial nutrients stripped away by processing. These are the kind of carbs that contribute to weight gain, hamper your weight loss efforts and promote both life altering diabetes and heart disease.
Here are five good carbs you'll want to include in your diet:
1. Whole Grain Cereals: You may already be eating a hot or cold breakfast cereal that has some whole grains. Read the label and if you must choose a healthier option, look for one where whole grains, whole rye or whole wheat appears first on the list of ingredients while also being low in sugar.
2. Whole Grain Bread: These are an easy substitution you can make in your lunchtime sandwich and not compromise on taste. When shopping, look for bread that lists whole wheat as the first ingredient on the label. 100% whole wheat breads are best.
3. Brown Rice: Substitute something else healthy in place of those potatoes, or choose a whole grain pasta for the main course of your evening meal.
Continues below...
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How To Choose Your Healthy Carbs Continued...
4. Whole Fruits: When you choose these foods instead of juices, you get more of the natural fiber and less sugar than a juice typically has.
5. Beans: An excellent source of slowly digested carbs and protein, they taste great and can be added as a side dish at either lunch or dinner.
Some other sources of beneficial carbs that you might not be as familiar with include grains such as quinoa, whole oats and bulgur. The good news is that these days you can find these products on the shelves of more mainstream grocery stores. And there are plenty of online sources of recipes to help these foods please your palate.
If you do choose to go the low carb diet route, try to eat some fruits, veggies and whole grains each day. While a low carb diet might help you lose weight more quickly to start, the evidence is still not convincing for the long term. The ability to stick with an eating plan over the long haul is far more important than which diet you choose.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates/
Harvard School of Public Health:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates-full-story/
WebMD info on good and bad carbs:
http://www.webmd.com/food-recipes/features/carbohydrates
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