13 Ideas to go from Eating Bad Carbs to Good Carbs

During the next few weeks, Iowa Avenue’s focus will be about bread.

Therefore a primer on “good” carbohydrates is required. First of all, why eat good carbohydrates?

In general, good carbs:

are high in fiber
are low on the glycemic index
have a low “ energy-density”
has a greater “ thermic effect” because they take longer to digest which naturally stimulates metabolism
are high in nutrients

The following 13 recommendations will help take you from eating “bad” carbs to “good” carbs:

1. Eliminate as much junk food from your diet as possible--chips, candy, soft drinks, etc.

2. Lower your intake of refined-flour, baked goods , including white breads, bagels, rice, pasta, etc.

3. Buy a variety of fruits and vegetables. Start by including 2 servings with each meal.

4. Empty your pantry of unhealthy carbohydrates.

Here are a few examples of unhealthy carbs:

White breads
White pastas
Snack foods
Candies
White rice
Soft drinks
Cookies
Cake

5. Include fruits and vegetables as your snack of choice. You’d be surprised at how long an apple or a small bag of baby carrots will keep you satisfied. They taste good too!

6. For breakfast, try a whole grain bagel topped with hummus, cucumbers, and tomatoes.

7. Eat a salad as least once a day. Most salads contain 2-3 vegetable servings.

8. Add color to your lunch and dinner plate by adding fresh fruits and vegetables. The more color, the healthier your meal.

9. How about a portable snack of nuts and seeds? Just put a small packet in your purse or pocket. Plus, they’re great on salads.

10. Experiment with whole grains such as quinoa, oatmeal, or bulgur.

11. Eat a serving of beans or legumes at least once a day. Add them judiciously to soup, salad, or entrées. Even eaten without anything else, beans can be a tasty treat.

12. Instead of fruit juice, try a whole fruit.

13. If you buy grain products, don’t be deceived by nutrition claims on the front of the package. Read the nutrition and ingredient labels. Make sure “whole-grain” is the first word in the ingredient’s list.

Whole grains have a lot to offer you, your family and your friends—they’re “good” carbs. Spread the love!

What are your favorite carbohydrates?

Will you be able to incorporate “good” carbs into your diet? Or are you already eating whole grains.

Why don’t you share a recipe because,

After all, it’s about a healthy lifestyle!

Photo courtesy of Cindy Funk

Tags: bread, carbohydrates, carbs, chips, fruits, health, vegetables, whole_grains

Comment by Elisa on July 17, 2008 at 9:42am: Thanks for the great ideas! I like fruits and veggies but "forget" to include them in meals. I have to make a very conscious effort to eat them, but these make it really easy to include. Awesome!

Comment by Susanna on July 18, 2008 at 1:31pm: Legumes! They are so wonderfully versatile; you can use them in so many different dishes. They are packed with nutrients, fiber and protein. They are affordable. They can well and can also be dried so they can be stored a long time. They just may be the perfect food.
Lentil Soup
Ingredients:
One can of lentils
Whatever veggies you have in your fridge (onions are a nice base with a bit of garlic)
Favorite spices (I am a huge fan of cumin)
Salt and pepper
½ cup to 1 cup chopped cooked chicken
Tad of olive oil or cooking spray

In a sauce pan, sauté veggies in a bit of olive oil or cooking spray with salt and pepper and your spice selection.
Pour in canned lentils with the liquid
Add chicken
Bring to a boil and reduce heat to a simmer. Cook until thoroughly hot – just a couple of minutes.
Serve with a salad.

Comment by JJ on July 18, 2008 at 11:53pm: Well I have replaced white rice with wheat bread. I haven't touched white rice for 3 years now. I actually love wheat bread. Yes, it does taste different from the common white bread, nonetheless it is still tasty to eat.