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How to Eat Carbs and Still Lose Weight

By Diane Hanson

To any follower of the high protein Atkins diet, carbs is a BIG no-no. Breads sit lonely in bread baskets, carrots and potatoes left untouched at dinner plates, and pasta get shunned.

However, not all carbohydrates are bad as they are not created equal. Good carbohydrates (complex carbs) provide you with dietary fiber and a slew of nutrients that help raise metablism and therefore, will turn your body into an effcient fat-burnig machine. Bad carbohydrates (simple carbs), on the other hand, will pack on the pounds because they give you oodles of empty calories with little or no nutritional benefits. Not only will consuming too much bad carbs leads to increased fat storage and obesity, it can also cause tooth decay and gout.

The best strategy to eat carbs and stay slim is to know which carbs are bad and which are good. You want to avoid refined starchy foods including baked goods (butter rolls, cookies, donuts) and snack foods (chips, candy bars, sweet popcorns). Instead, eat unprocessed carbs such as fresh fruits and vegetables, oatmeal, brown rice, whole grains and legumes. These good carbs have a lower glycemic index (GI) to provide consistent energy that won't spike your blood sugar levels. Research has suggested that fluctuating blood sugar contributes to unwanted weight gain.

Choosing lower GI carbs over high GI carbs (over 70) is the simplest way to eat carbs without gaining weight. But if you can't resist high GI food items (simple carbs), try to limit them to 1-2 times a week to avoid gaining weight.

You might want to grab a copy of The New Glucose Revolution 3rd Edition, which can be found at your local public library or bookstore. It is also available at Amazon.com.

Carbs that Are Good for You When You’re Dieting

Potatoes

Don't blame this humble spud for your weight gain. There's nothing wrong with potatoes but the main problem lies in the way they are cooked and what you add to them. If you deep fry, or bake potato with lashings of butter, cream or melted cheese, then be prepared for some weight gain.

Potatoes alone are not fattening because they do not contain fat or cholesterol. They have potassium and fiber in the skins, which fills you up so you're less likely to snack, along with good amounts of Vitamins C and B. In addition, a 6 ounce potato provides you with 2 grams of highly digestible protein, almost as much as half a glass of milk.

Apples

All fruits have health benefits but did you know that Japanese researchers found that apple polyphenol extract reduced organ fat by 27 percent and increased muscle strength by 16 percent in 3 weeks in laboratory animals?

And, in a Brazilian study, it was reported that overweight women showed significant weight loss with apple consumption.

This delicious fruit can also reduce water retention, which may show up temporarily on the scale as weight gain. Try steaming apples, or stuff them with oatmeal and pecans for texture and extra flavor.

Oatmeal

If you're wondering what is good to have for breakfast, oatmeal or cold cereal, choose oatmeal. Not only it is lower in calories than most store-bought cereals, but also higher in sugar-stabilizing soluble fiber, which will keep you comfortably full until lunchtime. Research has also found that eating oatmeal on a regular basis can help reduce the risk of type 2 diabetes while helping to lower cholesterol.

Use old fashioned oatmeal in your morning smoothie, or stir Greek yogurt into oatmeal for creamy texture, or enjoy a nice bowl of oatmeal with a sprinkling of chia seeds for added nutrition.

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