People are more confused than ever about how to cut carbs in a way that makes sense for long-term weight maintenance and lifelong good health. As people continue to fall under the low-carb spell, it is important to clear up certain misconceptions from the carb chaos that might hamper dieting success and general health.
Carbs have been given a bad rap, touted as the culprit behind weight gain and bad health. In reality, carbs are the body's main source of energy, providing fuel for the brain, nervous system and red blood cells. Without carbs, we would lack the power we need to complete everyday activities.
However, Americans are consuming too many carbs, and often, carbs that aren't good for them - especially if they are trying to lose pounds.
Vegetables, fruits, whole grains and legumes are rich in fiber and nutrients. These foods help fight a variety of health problems and play a central role in any healthy diet. On the other hand, processed carbs like white bread, white rice and sweets have been stripped of most of their fiber and nutrients.
According to Sandra Woodruff, registered dietitian and author of "Secrets of Good-Carb, Low-Carb Living," to maximize the benefits of a reduced-carb diet, it's key to cut carbs in a smart way - by cutting back on portions and by dramatically reducing consumption of processed and refined carbs.
One myth about lower-carb diets is that even "good carbs" must be severely restricted. But the fact is, a smart reduced-carb plan can supply generous portions of vegetables as well as several servings of fiber-rich fruits and whole grains daily.
Here are some tips from Woodruff:
* Include plenty of nonstarchy vegetables and leafy salad greens in meals.
* Choose hearty breads that contain high proportions of whole or cracked grains, whole-wheat flour, oats, bran and flaxseeds.
* Look to meals that provide both lean cuts of protein and the natural goodness of vegetables. Frozen meals, such as Birds Eye reduced-carb Voila! are a good option.
* Substitute brown or wild rice for white rice. Barley, bulgur wheat and whole-wheat couscous are other nutritious alternatives.
* Snack on fruit, vegetables, popcorn, nuts and yogurt instead of chips, cookies and candy.
For long-term success and optimal health, always consider total calories and the nutritional attributes of a food to see how it fits into your overall eating plan. And equally important, be physically active every day to maximize the health benefits of your carb-conscious lifestyle. - NU
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