Carbohydrates, otherwise known as carbs, have gotten a bad rap over the last few years. Low carb diets were very popular as they produced a quick weight loss, and people could eat as much protein as they wanted. Eliminating an entire food group, however, is very difficult for most people and usually can only be sustained for a short period of time. Plus, there are so many benefits to including carbs in your diet that there is little reason for the entire food group to be eliminated. Besides providing nutrition, carbohydrates are a very efficient fuel source and can help increase energy levels. Have you ever tried to drive a car without any gas? Trying to exercise or even carry out daily activities without carbohydrates can cause similar results. The key to including carbohydrates in your diet is to choose wisely. Eat more naturally occurring carbohydrates, according to the current recommended Dietary Guidelines. This includes the carbohydrates found in fruit/starchy vegetables and milk, but I’m going to focus my attention on the bread/grain group.
There are different types of grains that make up a starchy carbohydrate. Most carbohydrates start with a whole grain, but some foods are made with refined grains. This just means that there has been some processing to the grain to make it more shelf stable; this typically eliminates the fiber and vitamins that were naturally occurring in the grain. Here is where enriched flour comes in to play. Because refining has taken away the vitamins, enriching has added the vitamins back into the food. If a food says that it has whole grains, this means the grain is still intact and still has its vitamins and fiber. However, this doesn’t always mean the food is healthy. And why eat foods that have to go through so much processing to eat it?
Take a look at a food label that you have in your kitchen or the next time you are shopping. Some labels will say, “made with whole grains”, which can be true, however, this can be a way to market their product. In the ingredient list, the whole grains should be right at the top of the ingredient list. If it’s listed further down, that means that it is present in a smaller quantity. Another thing to look for is the amount of dietary fiber. A good comparison tool would be to look at the percentage daily value of dietary fiber. If this number is higher than 10%, it’s considered a good source of dietary fiber.
Bottom line: Reduce your intake of refined grains – white bread, white tortillas, crackers, chips, granola bars, snack cakes and cookies, white pasta.
To maximize your fiber and nutrient intake, increase your whole grains – popcorn, wild rice, brown rice, whole-grain barley, whole wheat, whole oats, bulgur, buckwheat, quinoa and any item made up with the majority of any of these items. If you are nervous to try some of these grains, some grocery stores have bulk bins where you can just get a small amount to try. You can also taste test some of these grains in a recipe at some more popular gourmet health food stores. Try something new!
Filed under: Tips for Weight Loss
