Healthy carbohydrate diet plans teach you to choose nutritionally dense carbohydrates instead of high-carbohydrate foods that contain empty calories. Most healthy carbohydrate diet plans call for the elimination of sugar and highly refined carbohydrates; however, they allow carbohydrates that come from healthy sources like fruits, vegetables, legumes and whole grains. Benefits of these plans include weight loss, decreased risk of type 2 diabetes and other diseases and better overall health.
Glycemic Index Diet
The glycemic index diet brings about weight loss through blood sugar management. According to the Glycemic Index Foundation's website, a low glycemic index diet increases your insulin sensitivity, improves blood cholesterol levels and reduces hunger and food cravings. Foods with a low glycemic index have minimal impact on blood sugar. The diet involves selecting carbohydrates with a low glycemic index like oats, barley, legumes, whole grains, fruits and vegetables. You should also avoid high-glycemic index foods like white pasta, white rice, sugar and potatoes.
South Beach Diet
The South Beach diet is essentially a low glycemic diet. According to the South Beach diet website, the diet consists of three phases: an initial two-week kick start phase, an ongoing weight loss phase and a maintenance phase. The diet is designed to stabilize blood sugar by eliminating sugar and refined starch intake. The result is reduced hunger and cravings and steady weight loss. Throughout the diet, you are encouraged to eat healthy, high-fiber carbohydrates from whole grains, vegetables, nut and legumes. The diet also emphasizes lean proteins, low-fat dairy products and healthy fats.
Zone Diet
The Zone Diet encourages you to eat a balanced ratio of protein, healthy carbohydrates and fat. According to "The Zone Diet," the ratio of carbohydrates to protein to fat is 40:30:30, which is why the Zone Diet is sometimes called the 40-30-30 diet. When you achieve this ratio, your insulin production stays in check and you are able to lose weight, control type 2 diabetes and experience overall better health. The diet recommends eating carbohydrates from healthy sources like whole grains, legumes, nuts and vegetables. It also suggests that you avoid sugar and very starchy carbohydrates like potatoes, white rice and white flour.
Mediterranean Diet
The Mediterranean Diet can help you lose weight and may improve your heart health, according to MayoClinic.com. The diet emphasizes making the bulk of your diet carbohydrates from healthy sources like whole grains, beans, nuts, seeds, legumes, herbs and spices. Major protein sources include fish and seafood, as well as allowing poultry, eggs, cheese and yogurt in smaller amounts. While sweets are allowed on the Mediterranean Diet, it is only occasionally and in very small amounts.
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