Don’t Go “no carb”…..Go “best carb”
Fruits and vegetables are carbohydrates, but they are not the carbohydrates we are mostly eating. We tend to gravitate to bread, rice, pasta, cereals, pastries and other highly processed grain-based carbohydrates. Most people need to swap out their current grain carbohydrates for better choices. There’s no need to eliminate carbohydrates completely. Just review your daily diet and replace highly processed grain choices with high fiber and whole grain choices. Here are some other tips that will help you to optimize your carbohydrate choices:
- Choose slow-cook oatmeal instead of the highly processed, sweetened single packet processed oatmeal. Add skim milk, soy milk or almond milk to bump up the protein.
- Choose whole grain pasta and cook al dente which helps to lower the glycemic index of this grain. A food that is lower on the glycemic index will not cause rapid or sudden blood sugar spikes. It will also help you to feel satisfied for a longer period of time.
- Roast and grill your potatoes instead of frying them.
- Bananas are pretty dense fruits. Eat bananas slightly green which will provide you with a more resistant starch in the banana. That will slow digestion down, allowing you to feel full longer.
- Eat your popcorn air popped and spice it up with herbs, especially spicy seasonings, which bump up the taste experience. Enjoying popcorn without salt and butter cut calories tremendously.
- When you do make pasta or rice, add beans, nuts and seeds, or vegetables to cut the amount of carbohydrate you consume and to add additional protein and/or nutrient value.
- Remember that rye and sourdough bread both have a lower glycemic index than some other more refined breads. That means these breads release sugar more slowly into your bloodsteam, during digestion.