A quick definition of healthy carbs and unhealthy carbs:

من طرف **أ . نورا البكري** الأحد مارس 03, 2013 6:29 am

A quick definition of
healthy carbs and unhealthy carbs:

Healthy carbs (sometimes known as
good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs
are digested slowly, helping you feel full longer and keeping blood sugar and
insulin levels stable.

Unhealthy carbs (or bad carbs) are
foods such as white flour, refined sugar, and white rice that have been
stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and
cause spikes in blood sugar levels and energy.

Tips for eating more
healthy carbs

•Include a variety of
whole grains in your healthy diet, including whole wheat, brown rice, millet,
quinoa, and barley. Experiment with different grains to find your favorites.

•Make sure you're
really getting whole grains. Be aware that the words stone-ground, multi-grain,
100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100%
whole wheat” at the beginning of the ingredient list. In the U.S., check for the
Whole Grain Stamps that distinguish between partial whole grain and 100% whole
grain.

•Try mixing grains as
a first step to switching to whole grains. If whole grains like brown rice and
whole wheat pasta don’t sound good at first, start by mixing what you normally
use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such
as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6:
Enjoy healthy fats & avoid unhealthy fats

Add to your healthy
diet:

•Monounsaturated fats,
from plant oils like canola oil, peanut oil, and olive oil, as well as
avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as
pumpkin, sesame).

•Polyunsaturated fats,
including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon,
herring, mackerel, anchovies, sardines, and some cold water fish oil
supplements. Other sources of polyunsaturated fats are unheated sunflower,
corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate
from your diet:

•Saturated fats, found
primarily in animal sources including red meat and whole milk dairy products.

•Trans fats, found in
vegetable shortenings, some margarines, crackers, candies, cookies, snack
foods, fried foods, baked goods, and other processed foods made with partially
hydrogenated vegetable oils.

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