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There Are Good and Bad Carbs: Do You Know the Difference?

Carbohydrates 101

Many health experts recommend cutting down or eliminating sugar and other simple carbohydrates (carbs), and increasing the servings of complex carbohydrates in the diet. Carbohydrates are necessary to your health because every cell in your body uses them for energy. In fact, your brain can only use carbohydrates for energy. Unfortunately, over consumption of sugar and other highly refined carbohydrates has been associated with a higher incidence of diabetes, cardiovascular disease, and even breast cancer. According to the World Health Organization, sugars and other simple carbohydrates are a leading factor in the worldwide obesity epidemic.

With the popularity of low-carb diets, many people are afraid to eat many carbohydrates, but it is important to distinguish between the health-robbing effects of simple sugars and other carbs, and the health-giving properties of complex carbohydrates.  Complex carbohydrates are high fiber foods, which improve your digestion. They help stabilize the blood sugar, keep your energy at an even level, and help you feel satisfied longer after your meal.

In contrast, sugar and other simple carbohydrates can alter your mood, lead to cravings and compulsive eating, cause wide swings in your blood sugar levels, and cause weight gain in most people. In addition, a high consumption of sugar can led to uncomfortable withdrawal symptoms when you finally decide to improve your diet and forgo the sweets. If you are trying to eliminate simple sugars and carbohydrates from your diet, but you don’t want to refer to a list all the time, here are some suggestion:

Read the labels. If the label lists sugar, sucrose, corn syrup, white or “wheat” flour, they contain simple carbohydrates. If these ingredients are at the top of the list (or within the first 5 ingredients), they may contain mostly simple carbohydrates, and little else. They should be limited as much as possible, they won’t be completely avoidable, but do your best.  Look for foods that have not been highly processed or refined. Choose a piece of fruit instead of fruit juice which is very high in naturally occurring simple sugars. Choose whole grain breads instead of white bread. Choose whole grain oatmeal instead of packaged cold cereals.  The closer you get to nature, the closer you get to good health.

HerbaLife International has a great high-fiber, high-protein, low-fat, and good-carb diet called ShapeWorks™ Weight Loss Diet. It is so easy and takes the guess work out of what you can and can not eat. It does not require exercising, counting calories or points, taking harsh diet pills, reading food labels, or starving yourself, and you can continue to eat your favorite foods. This weight loss diet is simple and easy as counting to "one." Dionne lost 95 lbs. in 3½ months on this exact diet program. Jim Poore lost 402 lbs. in only 19 months on this diet. Watch his testimony on video NOW which is on the top right side of the website. To learn more about this powerful weight loss system...Click Here!

The Go, Caution, Stop Food Key Index

GO = Eat as many of these foods as you need to feel satisfied.

CAUTION = Eat these foods in moderation.

STOP = Avoid these foods as they will interrupt whatever fat burning program you are on.

Protein

Cutting back on carbohydrates alone does not work. A sufficient amount of high quality protein is critical to the success of a low-carbohydrate diet. Protein builds and maintains muscle mass, provides the building blocks of hormones and neuro transmitters and provides the necessary elements for the body to constantly renew itself.  Numerous studies have shown that weight loss is increased dramatically when a higher percentage of calories consumed come from protein.

Go: (up to 5 choices per day)

1. Cheeses (except Ricotta), check label for 4 grams or less of carbs

2. Eggs, preferably egg whites

3. Most fresh fish and seafood

4. Pork, lamb & veal

5. Poultry: chicken, turkey, particularly white meat, preferably skinless

6. Red meats, preferably round cuts and top sirloin

7. Tofu is healthy but contains some carbs

8. Soy milk or soy cheeses

Caution: (up to 2 choices per day)

1. Cottage Cheese

2. Dark meat: chicken or turkey

3. Low-fat cold cuts

4. Red meats, the choice cuts

Stop:

1. High-fat cheeses

2. Milk & Yogurt

3. Organ meats

4. Processed meats such as bacon, sausage, ham, bologna, pastrami, hot dogs, and smoked fish (high-salt foods such as processed meats and smoked fish contain unnecessary levels of sodium that can contribute to water retention

All protein is permissible, almost in any quantity desired, but it is healthier to consume lean meats, low-fat proteins and whole non-processed foods.

Carbs

Carbohydrates that should be avoided are those with a high glycemic index or foods that are quickly converted into simple sugars, because they encourage the production and release of insulin. Foods often considered healthy but which have a high glycemic index include root vegetables such as carrots or beets and certain fruits. The elimination of these foods is critical to shutting off insulin and reversing the body from an efficient fat storer to an efficient fat burner.

Stop: (*This list should be used as a recommendation for everyone.)

1. Bread and all of it’s relatives; crackers, cookies, pastries, doughnuts, pies, and muffins

2. Chickpeas, dried beans, lentils, pinto beans

3. Cereals – cold, sweetened or unsweetened

4. Other products made with white flour such as pasta

5. Root vegetables such as carrots, turnips, parsnips and beets

6. Snacks including pretzels, potato chips and popcorn

7. Corn

Fat

Although fat is perceived as unhealthy, not all fats are bad. There are good fats, such as Omega-3 fatty acids, which help reduce inflammation and protect the heart. Some saturated fats in red meat may be eaten, but consumption should be limited as much as possible. Trans-fatty acids, which are present in pastries and hard margarines, should be eliminated. Vegetable oils, such as corn and safflower oils that are much higher in Omega-6 fatty acids, should also be minimized.

Go:

1. Avocado oil

2. Conjugated linoleic acid

3. Fish oil

4. Flaxseed oil

5. Gamma linoleic acid such as primrose oil

6. Grape seed oil

7. Hemp oil

8. Mayonnaise

9. Monounsaturated fats such as olive and canola oils

10. Omega-3 fatty acids from fish & flaxseed oil

Caution:

1. Light cream cheese

2. Sour cream

3. Vegetable oils such as corn and sunflower

Stop:

1. Hydrogenated fatty acids and partially hydrogenated fatty acids as contained in hard margarines and many processed foods

2. Saturated fats from tropical oils such as coconut oil

3. Saturated fats, primarily from meat, dairy and eggs

Check Out This Easy Diet That Turns Your Body Into a Fat Burning Machine

To learn more about ShapeWorks™ Weight Loss Diet which is a great high-fiber, high-protein, low-fat, and good-carb diet, then...Click Here!

By Stephanie
At 15, Stephanie was dangerously overweight at 226 pounds. She suffered from high blood pressure and doctors warned her that if she didn't lose weight, she could be at risk for serious health problems. None of this motivated her enough. Then, someone told her boyfriend's mother she looked pregnant. Stephanie exclaims, "I knew it was time to do something about it."

Because of Stephanie's high blood pressure and other health risks, many over-the-counter weight-loss programs were out of the question. This amazing diet system was the only program Stephanie's doctors approved. "The program was easy to follow, and I liked the foods I could eat," Stephanie says.

Stephanie went on to lose 100 pounds in a year and is now a happy, healthy 16-year-old. Her weight loss was gradual, but steady and consistent. "I noticed a big difference during my first month on the program," she remembers. "And a year later, I'm still on it and still losing weight. I didn't believe it could work until I tried for myself!"

Weight Before & After

Before: 226
After: 126
Pounds lost: 100