Carbs have a bad rap. But I long ago stopped swearing off breads and pastas after my second (failed) bout with a carb-less diet. Now, there is growing scientific research to support reserving a section–a quarter–of your plate for this stuff.
The results of a two-year study, led by Gary D. Foster, director of the Center for Obesity Research & Education at Temple University, show why. People lost about the same amount of weight whether they were on an Atkins-style, low-carbohydrate diet or a traditional low-fat diet–as long as they followed a healthful, guided eating and exercise plan they could stick with.
The CarbLovers Diet: Eat What You Love, Get Slim For Life by Ellen Kunes and Frances Largeman-Roth, RD, and Tell Me What To Eat If I Suffer From Heart Disease, by Elaine Magee MPH, RD, explain how to incorporate beneficial carbs (desserts included!) and lose weight without feeling hungry.
Kunes and Largeman-Roth suggest eating resistant starch (RS) containing foods. RS is found in specific foods such as under-ripe bananas, potatoes, grains, rice, beans, and lentils. It acts like a fiber. Unlike high-glycemic starch, which is quickly absorbed from the small intestine raising blood sugar levels, RS is not. The result: improved blood sugar regulation, greater satiety and a boost in energy and metabolism–crucial elements in the battle for weight control.
The authors provide step-by-step eating and exercise plans, food and nutrient lists, menus and recipes (e.g. Coconut French Toast with Raspberry Syrup!). Plus personal tips from the program’s alumni help make it easy to follow.
In, Tell Me What To Eat If I Suffer From Heart Disease: Nutrition You Can Live With, Elaine Magee, MPH, RD also teaches you how to ward off and reverse heart disease–the no. 1 killer of both men and women. She points to risk factors you should be aware of (processed foods, salt, cigarette smoke!) and describes what tools and tests (e.g. LDL-C, TG–do you know your numbers?) are used by docs for detection.
Magee favors the Mediterranean and DASH diet approaches with emphasis on smart carbs (fruits and vegetables, whole grains, legumes, beans), smart fats (olive oil, avocado, seeds and nuts), and lean protein. Magee provides additional insight as she walks you through supermarket aisles and highlights dangers lurking in food labels (sodium, trans fat, and added sugar). Want to lose weight without dieting? There’s a section for that too (up your exercise and journaling and downgrade the AGE’s you consume). Continuing in her role as “The Recipe Doctor,” Magee provides makeover tips–so you can still eat your culinary favorites–and easy to prepare tempting heart-smart recipes (Better-For-You Brownies).
How do you like your carbs now?
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