Choose low-sugar products—but be aware that manufacturers often try to hide sugar on labels. Being smart about sweets is only part of the battle of reducing sugar and simple carbs in your diet. Sugar is also hidden in many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and ketchup.
The first step is to spot hidden sugar on food labels, which can take some sleuthing:. Department of Agriculture and U. Department of Health and Human Services.
Dietary Guidelines for Americans, , 9th Edition. Dietary Guidelines Advisory Committee. Skerrett, P. Essentials of Healthy Eating: A Guide. National Center for Health Statistics. Jacka, F. Jakobsen, M. Intake of carbohydrates compared with intake of saturated fatty acids and risk of myocardial infarction: Importance of the glycemic index. The American Journal of Clinical Nutrition, 91 6 , — Hu, F. Are refined carbohydrates worse than saturated fat?. Beulens, J. High dietary glycemic load and glycemic index increase risk of cardiovascular disease among middle-aged women: A population-based follow-up study.
Journal of the American College of Cardiology, 50 1 , 14— Yet we are overconsuming carbohydrates! Whenever you reach for a box of cereal, a loaf of bread, or any other product made with flour pastas, etc. And also check the fiber content and go with the one that has the most fiber per serving.
In the last several years, a more sophisticated method has emerged to help us understand which carbs are good and which are bad. This is what is known as the glycemic index, or GI. The glycemic index rates how many readily available sugar is in a particular food. This, in turn, indicates how quickly that food will affect your blood sugar level. White bread, potatoes, and refined cereals, which are rapidly digested, create a surge in blood sugar levels, and so these are classified with high GI ratings.
Foods with low GI ratings, such as vegetables, whole grain products, and beans are metabolized more slowly, largely because of their fiber content. These low-GI foods don't cause drastic changes in blood sugar levels and thereby eliminate the highs and lows that can lead to excess snacking and sugar cravings.
Making a simple switch in the foods you eat can have a profound effect on your health. For example, eating brown rice instead of white rice will do wonders for controlling your blood sugar level. Vegetables such as carrots, broccoli, and spinach contain potassium, fiber, vitamin A, and vitamin C. According the to American Heart Association, consuming the recommended daily value of vegetables can reduce the risk of cancer and heart disease.
The Academy of Nutrition and Dietetics recommends you eat 2. Sam Vaid specializes in health, wellness, nutrition and sports performance. He is the president and CEO of Sci-Sport, a comprehensive health, wellness and sports performance organization.
He is credentialed through the American College of Sports Medicine and holds a doctorate in physical therapy from the Medical College of Georgia. Consider trying these delicious breakfast egg muffin cups packed with lean protein and healthy carbs, which go well with a side of fruit:. When looking for healthy bread options, try to avoid white bread and pay close attention to the wheat bread options in front of you. With whole wheat bread, look for percent whole wheat on the front and percent whole wheat flour in ingredients.
Otherwise, the refined products will have had the bran and germ removed, removing nutrients such as iron, folate, and B vitamins. With fruit juices or fruit sauces, the skins are taken off, removing a lot of the natural fiber and phytonutrients. Always go for the whole fruit versus juice or unsweetened applesauce if you want to maximize the health benefit.
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