Staff Writer
Face it: Carbohydrates are confusing. There are simple carbs, complex carbs, good carbs, bad carbs, refined, unrefined, plus, something called net carbs -- whatever that means.With the popularity of low-carb diets like Glycemic Impact and Atkins Nutritional Approach, people are hearing half-baked facts about carbs and only getting more confused. Luckily, eDiets Director of Nutrition Services Pam Ofstein slices through the uncertainty about carbohydrates to give you the freshest information available.
"What most of us are referring to as 'good carbs' are those including vegetables and whole fruits, whole grains and beans (unrefined carbohydrates). These foods include a substantial amount of fiber and can help to level blood sugar levels," Pam explains. "There are many carbohydrate foods (refined) that aren't as nutritious as we would like them to be and contain less fiber or the important vitamins and minerals we should be including daily."
For example, if you start your day with a high-fiber bran cereal, as opposed to a sugary cereal with little-to-no-fiber, it will provide you with many health benefits, as well as the providing satiety to keep you feeling full longer.
The most obvious benefit of fiber has been promoted through any number of commercials on restroom regularity, but there are so many other benefits to this crucial weight-loss component.
"The health benefits of fiber include lowering cholesterol, helping maintain insulin levels and decreasing certain risks of cancer (i.e. colon/breast)," explains Pam. "Fiber also slows down stomach emptying to allow for better digestion and helps keep you full longer -- providing satiety."
So beyond its many health benefits, fiber can keep your cravings under control and prevent overeating, which will aid in your weight-loss goals. But how much fiber do you need daily?
"Most of us don't get enough," warns Pam. "The average person takes in only about 15 grams of fiber per day. Try to up that amount to a minimum of 25 grams per day -- aim for 30 grams or more."
The breakdown on carbohydrates: You need more carbs from unrefined foods like whole grains, fruits and vegetables and less from processed foods. Whole foods have the "good carbs" loaded with health benefits and fiber, which can be your secret weight-loss weapon in the war on fat. Skipping the white bread and going for the whole grain is a good place to start.
Check out Biggest Loser trainer Jillian Michaels as she gives her own no-nonsense explanation of carbohydrates.
Want to know whether a low-carb diet is right for you? Take a free diet profile and find out!
Do you have a tweak you'd like to share? Post it below.
Labels: atkins, biggest-loser, calories, celebrity, diet, food, health, healthy-food, heart health, jillian-michaels, low-carb, nutrition, sugar, tweak, weight-loss
Comment: Friday, October 17, 2008 11:26:00 AM - 
Marques Garcia, Personal Trainer said...
This post has been removed by a blog administrator.
Comment: Sunday, October 19, 2008 11:01:00 PM - 
debbie said...
I NEED HELP FROM SOMEONE TO LOSE WEIGHT .I AM VERY OVER WEIGHT I NEED TO LOSE 100 LBS. I NEED SOMEONE TO HELP ME WITH MENUS DOE BREAKFAST,LUNCH ABD SUPPER. IS THERE ANYONE TO HELP ME.
Comment: Monday, October 20, 2008 7:49:00 AM - said...
This is utter rubbish. All the recent research on fiber shows absolutely no benefit. Also eating fiber speeds up transit through the gut so in theory doesn't keep you feeling full for longer
Comment: Monday, October 20, 2008 9:17:00 AM - said...
I would like to know what 25 grams would look like?? That is my biggest problem is knowing how much to consume; like how much protein and what would that look like for a day of eating, and so on. Cpould you give me an example of what a day of wholesome eating wouldl like, meaning amounts, so I get the right amounts of nutrients.
Comment: Monday, October 20, 2008 9:33:00 AM - said...
This is an excellent breakdown of the truth about carbs. Since the whole Atkins revolution, which temporarily works and works great, this video serves as a jump off after having the Atkins start, which just adds to the continued success of weightloss and keeping it off. In reality, we Need carbs incorporated into a healthy diet. It's all about balance, knowing the quality foods to incorporate to obtain that balance, and moderation.
Comment: Monday, October 20, 2008 11:40:00 AM - said...
I exercise 3-5 times a week but I cannot lose my stomach.Any ideas? Ever since my hysterectomy and gall bladder removal my stomach has not been the same. Help
Comment: Monday, October 20, 2008 1:11:00 PM - erinn said...
Hi Debbie.....in response to you wanting to lose 100 pounds, it would be extremely beneficial for you to find out your metabolic type so you eat foods that are entirely specific to your biochemistry and your metabolic needs. Everyone is different, and diets do not work. Eating must be specific to your needs, not someone else's.
Comment: Monday, October 20, 2008 1:48:00 PM - said...
Don't know how much fiber to have? Ever hear of the 5 a day slogan? Still don't know how much 5 a day is? Try googling 5 serverings of fruits and vegatables. And a few quick tips for the person trying to lose 100lbs; 1) Stop eating CRAP that isn't good for you. 2) Get up and move (exercise is key to losing weight, I'm not suggesting you jump full force into aerobics, just start off with a walk, even if that means around the block every day or night. Each day try to increase your walk, you'll see amazing benefits after one month of trying this) 3) Don't give up!! You didn't get fat overnight and you won't lose weight overnight. If you aren't determined to lose weight then you won't. It's all a matter of how much you're willing to give up and CHANGE. It's a new way of life. A new way of thinking. No one else can force you to do it. You have to do it because it's what YOU want. I've lost over 115lbs and I didn't do it by some fad diet or some intense workouts. I started out changing my lifestyle habits and walking, everyday!
Comment: Monday, October 20, 2008 4:41:00 PM - kelli said...
The best thing to do is to count calories. Example for breakfast have 1 cup of cereal with skim milk and a small glass of OJ. If you eat early like around 7 around 9 eat a yogurt of an apple. For lunch have a turkey sandwich with tomato's lettuce(mustard, no mayo) and some baked chips. Drink water.
Then around 3 eat another apple or small snack.
for dinner eat lean meat grilled chicken and some salad, a 1/2 cup of brown rice.
Also walk an hour at least 5 times a week.
eat lots and lots of veggies, watch the dressings and creams though.
Comment: Monday, October 20, 2008 5:46:00 PM - said...
All of these suggestions are great, but if you are not eating specifically for your metabolic type than your body will get worse. If your metabolic type is a protein type, then almost all carbohydrates will negatively effect you, making you feel tired, anxious, and even more hungry. If you are a carbohydrate type, then it is essential for you to eat mostly whole grains, baked potatoes, rice, and other whole, organic carbs and eat smaller amounts of protein. Some people's biochemical makeup falls in the middle, and they do well balancing their protein and carb portions. What works for one person may not work for another. If food leaves you feeling even more anxious, hungry and tired than you were before, than you are malnourishing your body, and not eating according to what your body's needs are. We do not have to look like Ethiopians to be malnourished.
Comment: Monday, October 20, 2008 7:34:00 PM - laura said...
hi debbie,
it's not hard once you get used to the lifestyle change. I've done it and it feels great. These websites can help with menus. Just remember lean meats, switch pasta and bread to whole wheat. Instead of deep fried have a salad.If I cheat it's still whole foods (no juice or anything with added sugars). Fruit and lots of veggies. You know cookies and cheese cakes are fattening, watch your portions if you decide to have some.
Comment: Monday, October 20, 2008 9:41:00 PM - said...
Hi Debbie,
I totally understand how you feel.
I'm a big girl too.
But I really don't like diets. Cos 1stly, i'm a student, so I don't have the time and all to prepare special meals etc etc. I jus do the grab n go, if I have anything method. 2ndly, I know that I'll cheat. Therefore I believe that you can eat everything you wanna, but in moderation (but i'm talking normal food here, not snacks n stuff). Buy as little snacks as you can, and thus because you don't have them, you won't eat them (if you u're really itching for smth while u work, try sugar-free mints). I would also suggest that you join the gym. Get a personal trainer. That would really help you out, and dun tell ur trainer to go soft on u. U're paying for a workout, so make the full use of it. I see my trainer maybe 1ce a week, u can do tt too, if ur gonna be certain u'll get urself there to workout urself. For me, I've got a program from my trainer, but when I hit the gym myself, I usually jus concentrate on cardio (when I train w my trainer, I jus do weights training). If you wanna, you can also get a trainer that would help u out w ur diet (look for 1 w experience in diet/womans health).
Good luck w ur weight loss, but remember, even if you don't loose ur desired amount, jus be confident n happy w urself (and dun give up!!). =)
Comment: Monday, October 20, 2008 11:15:00 PM - said...
Somebody tell me how you figure out what your "metabolic" body type is???
Comment: Wednesday, October 29, 2008 6:48:00 AM - said...
Yes, I would like to know how you know your metabolic type too.
Comment: Wednesday, November 05, 2008 12:28:00 PM - min said...
I would also like to know how to figure my metabolic
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