Good Carbs, Bad Carbs

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Not all carbohydrates are created equal. Some are much more nutrient-rich than others. These are the carbs any individual who is interested in eating healthily should concentrate on, especially those who are interested in losing weight.

Whole grains, fruits and vegetables are the carbohydrates with the most nutrients and should be the mainstay of a healthy diet. Low-fat dairy products, nuts and legumes also carry some carbs along with their protein. I tell my patients to avoid sugar and "white" starch products as a rule of thumb. This includes white rice, white pasta, white bread, etc. Even white potatoes should be used in moderation. Substitute brown or long-grain rice, whole wheat pasta, and whole grain breads. "White" means stripped of nutrients basically. The best carbs to choose are the ones that contribute plenty of other nutrients, such as protein, fiber, vitamins and antioxidants.

Most Americans take in too much sugar. The highly processed diet we eat as a country is packed with added sugars and syrups, which quickly translate into a whole lot of trouble. Excess sugar has been implicated in the metabolic abnormalities of Metabolic Syndrome or Insulin Resistance Syndrome. It also crowds out more healthful ingredients in one's diet. The American Heart Association suggests that women get no more than 100 calories per day from added sugars, and men no more than 150. Currently, the average daily intake is over 22 teaspoons (355 calories). The major culprits are soda and other sugary beverages, such as fruit juices and sports drinks. However, even seemingly healthful foods like dried, sweetened fruits (cranberries, blueberries, etc.) and reduced-fat or reduced-calorie salad dressings contain high levels of added sugar.

If you make it a habit to avoid sugar and "white" carbs, and you concentrate on eating lots of fresh fruits and vegetables, with some whole grains thrown in for good measure, you can't help but be on your way to a healthy diet!