How To Pick The Best Carbs For Your Diet
By Katie Clark, MPH, RD
There is a lot of buzz surrounding complex carbohydrates these days—and for good reason . Increasing the percentage of complex carbohydrates in your diet can be a helpful weight loss strategy.
Complex carbs vs. Simple carbs: What’s the difference?
Simple carbohydrates
These are just what they sound like: simple sugars. Simple sugars are quickly converted to glucose in your body . Simple carbohydrates include naturally occurring sugars and are most usually found in refined and processed foods, including white breads, sugary beverages and candy.
Complex carbohydrates
Complex carbs are more slowly digested and almost always found in foods more healthful than their simple counterparts. You find complex carbohydrates in:
• Fruits
• Vegetables
• Whole grain foods
Health benefits of complex carbohydrates
There are numerous health-related reasons why you should increase your complex carbs, while decreasing the amount of simple sugars in your diet:
1. Complex carbs aid weight management
Foods that are high in complex carbohydrates are often lower in calories. It generally takes more time to eat 100 calories of a banana than it does to consume 100 calories of soda. Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly when compared to simple carbs.
2. Fiber keeps your feeling full longer
Most Americans don’t get the recommended amount of fiber per day: 25 grams for women and 38 grams for men. Increasing your complex carbohydrate foods always means an associated rise in fiber intake. And fiber helps you feel fuller for longer, meaning you’ll feel the need to eat less often.
3. Complex carbs contain nutritional benefits
There is no limit to the amount of nutritional benefits you get from switching to complex carbohydrates. These foods contain vitamins, minerals, phytochemicals and other nutrients that are rarely present in simple-sugar food items.
People and dieters alike are finally waking up to the fact that carbs are not the enemy . The recent focus on the detriments of low-carb diets has had a positive effect—there’s a renewed interest in the benefits of complex carbohydrates and whole grains.
But beware; food manufacturers are exploiting this interest with numerous ways to confuse complex-carb seekers. A good whole grain food choice should be made primarily from whole grains. It sounds intuitive, but it’s easy to get misled:
5. Be wary of misleading food labels
Regulation surrounding labeling claims on whole grain foods is weak. Any food with a modicum of whole grain in it can be labeled “whole grain”. Check the ingredient list: if “enriched” is in the first ingredient, put it back on the shelf. Look for the word “whole” in the first ingredient to assure it is indeed a good whole grain food.
6. Keep an eye out for the fiber content in your food
The truth is in the label, and particularly the “fiber” section of the label. A good serving of whole grains will have 3 grams of fiber or more per serving. Only choose breads, pastas, cereals and grains that meet this requirement.
7. You can’t go wrong with eating fresh fruit and vegetables
These are your best low-calorie sources of complex carbohydrates. They are packed with nutrients and fiber and make great snacks throughout the day.
8. Balancing carbs, proteins, and fat is key
Keeping your carbohydrates to 55-60% of your total calories is a good way to divvy up your nutrients. Follow this rule of thumb: “Make half your grains whole” and eat 5 servings of fruit and vegetables a day. These strategies will ensure that your complex carbohydrate intake is adequate.
FUNK'S GOOD CARB LIST
Take this list, put it on your fridge and make sure these are the carbs you are eating every day. Cut out all the other Carbs and here is the first step to getting peeling of the FAT!
Spinach
Turnip Greens
Lettuce
Water Cress
Zucchini
Asparagus
Artichokes
Okra
Cabbage
Celery
Cucumbers
Dill Pickles
Radishes
Broccoli
Brussels Sprouts
Eggplant
Onions
Tomatoes
Whole Barley
Buckwheat
Buckwheat bread
Oat bran bread
Oatmeal
Oat bran cereal
Museli
Wild rice
Brown rice
Multi-grain bread
Pinto beans
Yogurt, low fat
Skim milk
Navy beans
Cauliflower
Soy milk
Whole meal spelt bread
Grapefruit
Apples
Prunes
Apricots, Dried
Pears
Plums
Strawberries
Oranges
Yams
Carrots
Potatoes
Soybeans
Lentils
Garbanzo beans
Kidney beans
Lentils
Split peas
how about beets??
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