Surprise! As much bad news that carbs get recently, the key to a long, healthy life is to eat more carbs not less! The difference is knowing which carbs to consume and which to avoid. To consume more of: good, complex carbs and to avoid: bad and simple carbs. Let me explain the difference:
Good carbs fresh fruit; non-starchy vegetables, non-gluten grains; nuts and legumes; and non-pasteurized dairy products.
Bad carbs: refined grains, white potatoes, soda, and sugar, processed meat and veggies and processed fruits.
To manage this, here you have three steps:
- Follow the Glycemic Index (GI)
The Glycemic Index ranks foods according to their effect on your blood glucose level. Foods with a high GI, such as white bread and short-grained white rice, are converted almost immediately to blood sugar, causing your blood sugar levels to spike rapidly.
Low GI foods, such as brown rice, are digested much more slowly causing a lower, more gradual change in blood sugar levels.
You can find copies of the GI Index online. Print out a copy and start referring to it before you eat any carbs.
- Eat more fiber
The amount of fiber contained, makes the difference between the two carb categories.
The benefits of fiber:
- It lowers blood sugar level
- It slows absorption of sugar into the blood, helping us avoid dangerous blood sugar peaks and valleys
- It helps prevent constipation and may help prevent colon cancer
- It makes you feel fuller so you end up eating less, because you crave a lot less.
Make a concerted effort to eat more fiber. Fiber can be found in high amounts in fruits, vegetables and beans.
- Try to read the labels on stuff you buy
Three things to look after on the labels are:
- Total Carbohydrates – this gives you the total amount of carbohydrates in the food, per serving. Often, grams of “fiber,” grams of “sugars” and grams of “other carbohydrates” add up to the grams of “total carbohydrates” on the label.
- Dietary Fiber – this refers to the total amount of fiber in the food, per serving.
- Sugars – this gives you the total amount of carbohydrates from sugar in the food, from all sources – natural sources like lactose and fructose as well as added sugars like high-fructose corn syrup.
If your diet has been less than ideal in the past and you have accumulated excess weight that you would now like to get rid of, a new groundbreaking approach that is having a lot of success for dieters of all types is The 4 Week Diet System.
Unlike any other diet plan, this system focuses on hormones that have a direct impact on weight gain and weight loss. Dieters have been experiencing amazing results. Click HERE to learn more about this new diet approach.