According to new Harvard study of approx. 75,000 women, participants in the study who ate at least two serving daily of higher-fiber whole-gain bread and cereals were 53% less likely to gain weight, compared to those women in the study group who ate refined carbohydrates (bad carbs) without fiber. It was shown that the high fiber good carbs burn more calories during digestion and make feel fuller earlier and longer than eating refined bad carbs . High fiber breads, cereals, pastas and rice all reduce the output of fat-storing insulin, which results in less weight gained, and for fat calories burned.Here is an example of how eating good carbs can help you lose weight
Most vegetables (except corn and white potatoes), fruits (not fruit juices), beans, legumes, nuts, whole-grain cereals and breads have a low glycemic index. These can be considered the good carbs. Your body converts these good carbs (Carbohydrates) food into glucose , which is slowly processed in the intestinal tarct and absorbed in the blood-stream.
Since this glucose is absorbed gradually, it only triggers a moderate, sustained rise in the insulin produced by pancreas. This even level of blood insulin can process the blood sugar (glucose) into the body's cells slowly to use of energy production. In other words, there is no rapid filling of the fat cells full of extra sugars caused by the high level of insulin and glucose, which causes excessive weight gain. Also, there are no rapid shifts in high or low levels of glucose or insulin, causing excess hunger and binge carbs eating.
These good carbs can be helpful in a weight reduction programs, provided they are combined with low-fat, low-calorie foods. These good carbs primarily of plant origin and contain many different phyto (plant)-nutrients. They are also rich in fiber, vitamins, minerals, enzymes, and many other plant nutrients.
The following carbohydrate foods have a low glycemic index, and for all intents and purposes can be labeled as good carbs.
Most vegetables (except corn and white potatoes), fruits (not fruit juices), beans, legumes, nuts, whole-grain cereals and breads have a low glycemic index. These can be considered the good carbs. Your body converts these good carbs (Carbohydrates) food into glucose , which is slowly processed in the intestinal tarct and absorbed in the blood-stream.
Since this glucose is absorbed gradually, it only triggers a moderate, sustained rise in the insulin produced by pancreas. This even level of blood insulin can process the blood sugar (glucose) into the body's cells slowly to use of energy production. In other words, there is no rapid filling of the fat cells full of extra sugars caused by the high level of insulin and glucose, which causes excessive weight gain. Also, there are no rapid shifts in high or low levels of glucose or insulin, causing excess hunger and binge carbs eating.
These good carbs can be helpful in a weight reduction programs, provided they are combined with low-fat, low-calorie foods. These good carbs primarily of plant origin and contain many different phyto (plant)-nutrients. They are also rich in fiber, vitamins, minerals, enzymes, and many other plant nutrients.
The following carbohydrate foods have a low glycemic index, and for all intents and purposes can be labeled as good carbs.
- Most vegetables, with the exception of corn and white potatoes.
- Most fruits with skin intact, with the exception of fruit juices, which contains high level of sugars and very little actual fruit. Some fruits like watermelon and grapes, do have high sugar content and have to consumed in moderation.
- Beans and legumes are excellent sources of fiber, protein, vitamins, minerals and nutrients.
- Whole-grains. a. Whole-grain cereals, such as oatmeal ( instant oatmeal may have high sugar content) or cold cereals are good choices for low glycemic carbohydrates. Make sure that the package, shows a fiber count of, at least 4-5 grams of fiber or more, per serving, and a sugar count lower than 10-12 grams of sugar per serving, preferably under 8 grams. Whole-grain cereals that contain bran are usually high in fiber. b. Whole-grain breads. The label on whole-grain breads should show that the first ingredient listed is "whole-grain flour" (example: whole-grain wheat). If it doesn't list whole-grain flour first, then it is really not a whole-grain products, especially those that also contain bran. c. Brown long-grain rice makes a good low glycemic addition to any meals, since it is broken down and absorbed slowly. d. Whole-wheat pastas now come in many variates, such as noodles, spaghetti, vermicelli, linguini, etc.
- Nuts are good glycemic snack foods. In addition to being absorbed slowly, they are excellent sources of protein, fiber, magnesium, copper, folic acid, potassium, and vitamin D. Nuts are also considered to be good fats which are actually called mono saturated fats. They help to keep the blood vessels open, which, in turn, can reduce the risk of heart disease and strokes. Raw nuts, in particular, are called "heart healthy" nuts, since they contain generous amounts of omega-fatty acid. These omega-3fatty acid are heart protective, and have also been know to prevent certain forms of cancer.