It's a Carb-Crazy World
Are
carbohydrates bad for you?
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plan examples
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Some people have declared carbohydrates the
new dietary villain. If you're confused, read on.
So Simple Yet So Complex
Carbohydrates are your body's preferred form of fuel, and you need them
each and every day to give you energy. The Institute of Medicine
recommends that carbohydrates account for 45%-65% of total calories.
Carbohydrates basically come in two forms, simple and
complex. Simple carbohydrates are found in fruits, non-starchy
vegetables, sugars, and dairy products. Complex carbs are found in
grains, legumes, and starchy foods such as potatoes and corn. The carbs
that are culprits in weight gain are mostly refined, such as white flour
(complex) and refined sugars (simple). Americans have a passion for
their sweets and refined foods, which often contain added fats and lots
of extra calories. These are the carbohydrates to limit in your diet and
to replace with the healthier carbohydrates such as fruits, vegetables,
whole grains, low-fat dairy, and legumes.
Carbs Are Not the Enemy
Don't give up on carbs quite yet: We need to learn more about how they
can work in weight loss. The concept that eating more calories can
produce greater weight loss is counter to scientific research, and we
need to be skeptical until further research can enlighten us. "It does
take a little more energy to digest protein than carbs or fat," says
Julie Walsh, MS, RD, spokesperson for the American Dietetic Association.
She firmly believes that at the end of the day, it is the total number
of calories, not specific nutrients, that determine whether or not you
lose weight. "The only good thing that has come from the low-carb craze
is that it has served to educate Americans that there are good and bad
carbs, and we are definitely over-consuming refined carbohydrates such
as sodas and white bread."
All Carbs Are Not Created Equal
According to Walsh, "As a nation, we need to eat more whole grains and
fewer refined carbohydrates if we are going to be successful at weight
loss." Whole-grain breads and cereals, legumes, fruits, and vegetables
are perfectly healthy foods. These carbohydrate foods not only provide
great nutrition to the diet but also are slowly digested and keep the
belly full longer, making it easier to stick to your eating plan and
ultimately lose weight.
Next time you are at the grocery store, walk on by
those low-carb foods right into the fresh produce section. You should
not be focused on low-carb cookies, chocolate, beer, etc. These are the
not the kinds of foods that help you lose weight.
SOURCE:
Kathleen M. Zelman is director of nutrition for
the WebMD Weight Loss Clinic.
Kathleen M. Zelman, MPH, RD
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