Carbohydrate Diet Foods

Inevitably, whenever someone embarks on a weight loss program, carbohydrates are the first to go--or at least minimized. To the uninformed, carbohydrates are the evil food that's responsible for the love handles around your waist, thunder thighs and cellulite. The truth is, that any type of food eaten that's in excess of what your body needs will end up as stored fat, whether it's carbohydrate, fat or protein. But carbohydrates can contribute to extra weight. You just have to understand how they fit into the large nutritional picture.

Caloric Density

One of the reasons why carbohydrates are the first to go when embarking on any diet is that they tend to be calorie-dense foods. Ounce for ounce, carbohydrates can contain many more calories compared to protein and fat. That's one reason why diabetics learn how to control or eliminate them from their diet. Many carbs are also void of vitamins, minerals and fiber. As a result, it's easy to eat meals that are high in calories and contribute little to your health.

The Glycemic Index

Diabetics quickly learn the concept of using the glycemic index of carbohydrates. Assuming that you have a target weight you're working toward and a maximum number of calories you're allowed to eat each day, the glycemic index (GI) can help you reach your weight loss goal. The glycemic index is a simple rating system that indicates how quickly what you eat causes your blood glucose to spike.

All carbohydrates can be rated low from 0 to 54, medium from 55 to 70 and high if they're over 70. Eating carbs that are rated high (over 70) cause blood glucose levels to spike. Shortly after, insulin is released from the pancreas, and glucose levels drop, making you feel hungry again. This is one reason why you're hungry shortly after eating a tofu frozen dessert (GI rating of 115), as opposed to eating an apple, rated at 38. Apples also have more vitamins, minerals and fiber, so they make you feel satiated longer.

Low-GI Choices

When your blood glucose spikes, you feel satiated. When it falls, you feel hungry. The goal in any quality weight loss program is to stabilize your blood glucose levels. The normal glucose levels range from 70 to 110 mg/dl. While they can rise and fall throughout the day, it's important to try to stabilize glucose levels by eating foods with a glycemic index of less than 70. Good choices for breakfast include all bran cereals (51) with low-fat or nonfat milk, muesli (54) and add an apple (38), cantaloupe (65) or an orange (43). For lunch, start with a turkey sandwich on whole-grain bread (68), potato chips (56) and orange juice (48). For dinner, grill a salmon fillet, and accompany it with vermicelli (35) and a large green salad.