Cutting Back on "Bad" Carbs

16 ways to make low-carb healthy.

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• Lose the Weight
• Healthy Foods
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Good Carb, Bad Carb

Thanks to the popularity of low-carb diets, nearly half of Americans say they are watching the amount of carbohydrates they eat. If you're among them, we're providing these 16 tips so your carb control is stealthy, healthy, and wise!



Bear in mind that there is a huge difference between Cheese Doodles and oatmeal. Both might be categorized as carbs, but their benefits are on opposite ends of the health spectrum. What is a "bad carb"?. Here's the simplest answer: white flour, refined sugar, and white rice. More broadly, any food made primarily of a carb that has been processed in such a way as to strip out ingredients that hinder quick and easy cooking. Why are refined carbs a problem? Easy: They digest so quickly that they cause blood sugar surges that lead to weight gain and other health troubles.

Here we'll give you ways to avoid troublesome carbs while still getting the fuel you need for good health. Carb-counting meets common sense, right this way...

1. Tell the waiter to hold the bread. At almost every restaurant, your meal starts with a basket of rolls, breads, and crackers made from white flour. If it's not put on the table, you won't eat any. Or, if you really need something to nibble on, ask if they have whole wheat varieties.

2. At Chinese restaurants, ask for brown rice, and limit how much you eat to one cup. In fact, some Chinese restaurants have started offering to swap a vegetable for the rice in their combo dinners, knowing that many people are on low-carb diets. At home, always cook brown rice instead of white. Brown rice hasn't been processed and still has its high-fiber nutrients.

3. Instead of bread, use eggplant slices to make a delicious sandwich. Broil two thick slices of eggplant until brown, then add mozzarella and tomato, olive oil and basil to one slice, suggests Nicole Glassman, owner of Mindful Health in New York City. Top with the other slice of eggplant and broil again until the cheese melts.

4. Wrap your food in lettuce leaves. Yes, skip the bun, tortillas, and bread slices and instead make a sandwich inside lettuce leaves. Glassman suggests going Mexican with a sprinkle of cheddar cheese, salsa, and chicken; Asian with sesame seeds, peanuts, bean sprouts, cut up green beans, and shrimp with a touch of soy sauce; or deli style with turkey, cheese, and mustard.

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