Food scientists at the Harvard School of Public Health define a good carbohydrate as one that does not cause your blood sugar to rise too quickly. Examples of good carbs include whole grains, beans and legumes, and brown or wild rice. Conversely, white bread, pasta made with refined white flour, white rice, and sugary foods and drinks are high on the glycemic index, which can cause blood sugar spikes. Sticking to good carbs can help you avoid shaky hunger pangs between meals, encouraging smarter food choices that can lead to weight loss.
Carb Sense
The average American consumes 250 g to 300 g of carbs per day, according to Dr. Walter Willett, chairman of the department of nutrition at the Harvard School of Public Health, but for optimum health and weight loss you should eat half that much. Those 100 or so grams of carbs should be spent on fresh fruits and vegetables, lean protein, eggs and low-fat dairy. Avoid, or severely limit, muffins, bagels, breads -- even the whole-grain varieties can be packed with calories and carbs -- and of course, consider candy, high-fat chips and snacks and undiluted fruit juice as portion-controlled, rare treats.
The Low-Carb Lowdown on Produce
All produce is not created equal. Some is higher on the glycemic index, which is the rate at which the body breaks down carbohydrates. Apples, pears and berries -- especially blueberries and strawberries -- are low-glycemic carb choices, which means the body metabolizes these fruits at a slower rate, keeping hunger at bay. Many tropical fruits -- bananas, pineapple, papaya, mango -- are higher on the glycemic scale and should be consumed moderately. The same goes for the vegetables beets, carrots, corn and parsnips; carrots, for example, are higher in carbs than dark chocolate. Diet researchers at the University of Copenhagen advise eating these vegetables raw to keep the glycemic index in the lower range. The lower the glycemic index, the slower your body processes the food, so you avoid feeling dissatisfied between meals and compelled to snack or graze.
Not a Dud Spud
Sweet potatoes are loaded with fiber, minerals, vitamins and antioxidants. Lower in carbs than the white variety, sweet potatoes and yams may leave you feeling satisfied longer between meals. Bake them, steam them in the microwave, or slice them thin and simmer with a teaspoon or so of extra virgin coconut oil in a covered pan. Whatever you do, don't drown them in butter. A dash of cinnamon, nutmeg and agave syrup or stevia sweetens and moistens sweet potatoes without adding unnecessary calories and bad carbs.
Don't Dis the Avocado
Avocado may taste like a rich indulgence, but this higher-fat, lower-starch fruit can be a dieter's friend since it can help balance blood glucose levels, curbing hunger. Toss slices of avocado with feta cheese, sugar snap peas and salad greens; mash avocado with tomato, onion and Mexican spices for homemade guacamole; or combine lemon juice, chunks of avocado and fresh garlic with whole-grain, low-carb pasta for a creamy, satisfying supper.
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