According to the "2010 Dietary Guidelines for Americans," carbohydrates should provide 45 to 65 percent of your daily calories. Unfortunately, most people get most of their carbohydrates from processed foods, which contain large amounts of sugar and white flour. Reducing or eliminating these foods is likely to help you feel better, by allowing both your blood sugar and energy levels to be more stable throughout the day and helping you lose weight.
Refined Carbohydrates
Refined carbohydrates, such as sugar and white flour, are considered empty calories because they have been stripped off their nutrients and fiber. Moreover, both the starch found in white flour and added sugar are quickly digested and absorbed to raise your blood sugar levels. White flour and sugar can be found in bread, croissants, muffins, crackers, bagels, pizza dough, pasta, buns, cookies, granola bars, breakfast cereals, flavored oatmeal, pancakes, waffles, cakes and other baked goods. Sugar is also added to soft drinks, fruit punches, energy drinks, candies, jams and syrups.
Healthier Carbohydrates Options
Instead of getting your carbs from refined and processed foods, choose healthier carbohydrates that are packed with fiber, vitamins and minerals. They are digested and absorbed at a slower pace to help you stabilize both your blood sugar and energy levels. For example, all fresh fruits, except for fruit juices, constitute a healthier carbohydrate alternative, as do milk, plain yogurt, nuts, nut butter, non-starchy vegetables as well as winter squash, sweet potato, whole grain pasta and legumes.
Protein and Fats
In addition to replacing sugar and white flour with healthier carbohydrate alternatives, your diet should also include protein and fats. Both of these nutrients contribute to satiety and help you feel satisfied and prevent cravings. That helps you stick to your healthy diet so you can achieve your goals, whether to lose weight, feel better or improve your blood sugar levels. For example, you could have eggs, cheese or smoked salmon for breakfast; chicken or salmon with slices of avocado and almonds for lunch; and pork loin or beef with olive oil for dinner.
Meal Ideas
A typical day of a diet free of sugar and white flour could start with cottage cheese mixed with berries and almond butter or cheesy scrambled eggs with red bell peppers and mushrooms and an apple for breakfast. Have a big chicken salad with plenty of leafy greens with slices of avocado and walnuts drizzled with olive oil and balsamic vinegar for lunch and a small serving of oven-baked sweet potato fries, coated with olive oil prior to baking, with a serving of salmon and broccoli with a dollop of butter for dinner. Snack on cheese, nuts, plain yogurt mixed with fresh fruits or a small piece of fruit.
References
- "Los Angeles Times"; "A Reversal on Carbs"; December 2010
- MedlinePlus: Carbohydrates
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- "American Journal of Clinical Nutrition": Protein, Weight Management and Satiety; Douglas Paddon-Jones, et al.; May 2008
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: 2010 Dietary Guidelines for Americans
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