Fiber. Fiber is found in fruits and vegetables, which have carbohydrate but are generally low in calories and provide other great vitamins and minerals. Fiber is also found in whole grain products. Choose grain products with 3 grams or more of fiber per serving.
Carbohydrates and Weight Loss
When it comes to losing weight, not all carbohydrates are created equal. Carbs have a tendency to increase appetite, which can make it hard to lose weight. But you don't have to eliminate them completely. Simply limiting your carbohydrate intake can have a positive effect on weight loss. Also, make sure you're eating your carb-heavy foods earlier in the day so you have time to burn them off. And don't forget - be wary of low-carb diets. They can raise your cholesterol and cause unpleasant side effects like stomach upset, headaches and a decrease in mental alertness.
Recently Answered
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1 AnswerA
Intermountain Registered Dietitians , Nutrition & Dietetics, answered on behalf of Intermountain Healthcare -
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See All 3 AnswersI recommend limiting carb servings to four servings a day. One serving of carbohydrates equals 80 calories or one slice of bread. It also equals 15 grams of carbohydrate or approximately 90 grams for the day's total. When talking about carbs I mean starchy breads, cereals, etc. also starchy vegetables like potatoes, rice, and sweets and alcohol. Fruits should be limited to three servings a day and are not part of the 90 grams from other carbs. -
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Dr. Michael Roizen, MD , Internal Medicine, answeredSee All 5 Answers
The difference between at good carb and a bad carb is how fast that carb raises your blood sugar. In this video, internal medicine specialist Michael Roizen, MD, explains the difference, and provides multiple examples of both types of carbohydrates.
Find out more about this DVD:
What Is the Difference Between a Good Carbohydrate and a Bad Carbohydrate?
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Jennifer Shaw , Nutrition & Dietetics, answeredEveryone needs a different amount of carbohydrate, so it's important to meet with a dietitian to find out how much carb is right for you. However, when you're counting, each 1/2 cup of beans, peas, or lentils would count as 1 serving or about 15 g of carbs. Typically, you're aiming for between 3 and 5 servings of carbs at each meal (45-75 g), but that number varies depending on your age, gender, activity level, and weight, among other factors.
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Jennifer Shaw , Nutrition & Dietetics, answered
Non-starchy vegetables (such as broccoli, cauliflower, green beans, asparagus, and a multitude of others) have very limited amounts of carbohydrate, so there's really no limit to how much you can eat. Generally you want to try to get in at least 3-5 servings per day, since they help to round out meals and keep you satisfied once you've reached the amount of carb you're allowed for the meal.
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See All 9 AnswersWhole grains keep you full and are loaded with fiber. The fiber in whole grains cause a slower rise in blood sugar and does not lead to sudden dips which can cause sugar cravings. You need carbohydrates for energy but you need to limit your servings, even of whole grains, to lose weight.
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See All 2 AnswersFor whole foods like fruits and vegetables there are standard guidelines for carbohydrate content. A small apple, ½ cup orange juice, a 3 ounce potato, 1 slice bread, 1 cup low fat milk, ½ cup of peas, or 1/3 cup of beans are all equal to 15 grams of carbohydrate. Check with your Registered Dietitian for obtaining a meal plan and carb counting book that will have many food listed as a guide. If you are purchasing a food that has a nutrition facts label you can read the serving size and total carbohydrate written on the label to find out how much carbohydrate is in the product.
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Chris Powell , Fitness, answered
If you want to lose weight, you should front-load your carbs earlier in the day, so that you use them up throughout the day. In this video, fitness trainer Chris Powell explains the best time of day to eat carbs in order to lose weight successfully. -
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Cassie Vanderwall , Nutrition & Dietetics, answeredSee All 6 AnswersHigh carbohydrate diets can lead to weight gain because "Carbs" are processed quickly by the body, especially lower fiber carbs (white bread, white rice, dried fruit) and need protein and fat to help slow down this process. When carbohydrates are eaten with a source of protein and fat they get used much more slowly and thus a person may get full faster, and stay full longer. -
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Dr. Maoshing Ni, PhD, LAc , Geriatric Medicine, answeredSee All 4 AnswersThere are many ways to include healthy carbohydrates in your diet. Choose minimally processed, whole-food carbohydrates such as whole grains, legumes, fresh or dried fruit, vegetables and low-fat dairy or dairy alternatives. Also aim for at least three grams (g) of fiber in your breads and cereals per serving to be sure they stick with you longer.
Avoid foods filled with refined and added sugars, like candy bars, as they can send your blood sugar soaring and then crashing.
This content originally appeared on doctoroz.com.