THE BEST & WORST CARBS
FOR YOUR DIET
MAKE THE RIGHT CHOICE
- Think of carbs as raw material that powers your body
- You need them to make sugar for energy
- Carbs come in two types
1. Simple Carbs are like quick-burning fuels
A. They break down fast into sugar in your system
B. You want to eat less of this type
2. Complex carbs are usually a better choice because it takes yourr body longer to break
them down
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READ THE NUTRITION LABEL THOROUGHLY
- Nutrition labels offer an easy way to spot added sugar, the source of simple carbs that
you want to cut back on - The chemical name for table sugar is sucrose so just look for words that end in 'ose'
- Other names you might see include fructose, dextrose & maltose
- The higher up they appear in the ingredients list, the more added sugar the food has
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IT'S NOT EASY TO AVOID SIMPLE CARBS
Foods that have been processed with added sugars generally aren't a healthy choice
However,simple carbs occur naturally in some foods that are part of a balanced diet
For example, most milk & other dairy products contain lactose or milk sugar
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BREAD
- You need your bread to have the complex carbs that are good for you
- Whole grain breads are your best choices
1. Barley
2. Rye
3. Oats
4. Whole wheat
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FRUIT
- Fruit is sweet, which must mean they have simple carbs but they're still a healthy choice
- They've got fiber in them, which helps slow the breakdown of sugar
- Also most are a good source of nutrients like vitamin C & potassium
- Fruits with skins or seeds you can eat, such as pears, apples & berries are especially high
in fiber
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WATCH WHAT YOU DRINK
- Your favorite soda could be a sneaky source of simple carbs
- That's because non-diet sodas contain a sweetener, often high-fructose corn syrup which is usually one of the first ingredients listed on the nutrition label
- 12 oz of a regular soda can pack 39 grams of carbs & all of it is coming from the sugar in it
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AUTUMN FOODS
- Many of the foods you associate with autumn are great sources of complex carbs
- Try starchy vegetables such as sweet potatoes, squash & pumpkin
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BE CAUTIOUS ABOUT YOUR SWEET CHOICES
- You can quickly load up on simple carbs if you're not careful about what you stir into your hot drink or put on your oatmeal
- Go easy on
1. Brown sugar
2. Maple syrup
3. Honey
4. Molasses
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Don't overdo it on fancier-sounding sweeteners, like turbinado & agave nectar
because they're also sources of simple carbs
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BEANS
- Beans are a good way to get complex carbs
- Kidney, white, black, pinto, or garbanzo beans all have lots of fiber
- Also try lentils or split peas that can also add complex carbs to your diet
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POPCORN
- It seems too good to be true but Popcorn is a whole grain
- It's got complex carbs & fiber
- Your healthiest choice is air-popped, without any added fat & salt
- Season it with your favorite dried herbs & spices
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GRAINS
- These grains have complex carbs
1. Quinoa - the whole grain from South America .
2. Millet - a staple from Africa & Asia
3. Bulger - from the Middle East
4. Triticale - a hybrid of wheat & rye
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RICE
- White rice is a refined grain, meaning it has lost some key nutrients during processing,
like fiber - Brown rice is a whole grain & a good source of complex carbs
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