NEEDS ADVICE!! good carbs vs. bad carbs?

kllnhllrd

The nutritional label shows "Total Carbs" in bold on most food item nutrition labels. Underneath that, indented slightly are two items... 1) Dietary Fiber, 2) Sugars (and sometimes a third item listed something like "Other Carbs").

My situation... I'm getting enough carbs total, but not over - is this good? Of these total carbs, the vast majority are Sugars - which I know is not good. Therefore, I'm getting very little daily Fiber.

My question(s) - How can I balance out my carbs? (Limiting my Sugar intake and increase my Fiber intake - How?) Are there any website or books that are helpful with this situation? Do you know of any healthy and safe sugar substitutes that are yummy tasting when using as sugar, let's say for cooking purposes?

Thanks for your help!!

Tereztaylor07

Eating more vegetables will up your fiber intake without adding sugars (or a very small amount). Try having a side of broccoli instead of potatoes with dinner.

Fattack

Well, for a start, if you eat "white" carbs like bread and pasta, switching to wholewheat versions will maintain your carb levels whilst reducing sugars and increasing fibre. Seeded breads also have a little protein in too.

TashaP2011

I have been adding ground flax meal to yogurt to get some extra fiber. Also, instead of eating things on a bed of rice or pasta, replace it with cooked quinoa or bulgur wheat. Lots of veggies also. Lots less white rice and flour.

Chenoachem

There are a lot of different opinions about this in the dietary world. I have two books at home and they have opposing views and both with scientific studies. However, what has worked for me is reading and following a book called "The 4-Hour Body". You can buy it at most local book stores and all my local libraries carry it as well.

Good Luck.

Kristhin

Agree with Fattack--avoid the refined carbs. Nonwheat pasta, white bread, white rice. These things are "refined" aka they process the hell of it until all nutrition is gone. Make sure when you eat bread/rice/pasta you get brown/wheat/etc so that way you're getting fiber from it. Also incorporate more veggies and fruits. Try having a squash and tomato sandwich on whole wheat bread, skip the meat and cheese for 1 meal so you can get in all the fiber an antioxidants you can. Dip it in some low fat salad dressing if you like. Take a banana or apple with you to work every day for a snack. Get some baby spring mix, tomatoes, and some organic sprouts and have a salad for dinner. Dress up the flavor with dressing and cheese. Good luck!!!

kelseyk14

You should eliminate all processed or 'white' carbs like breads, pasta, rice, potatoes ect. They are empty calories. Really any processed bread is horrible for you even if it says 'whole wheat' because they are usually just as processed just dyed. I would suggest Ezekiel brand breads and wraps usually found in the frozen section because they are sprouted. If you lower your bread, pasta ect and substitute with fruits, veggies and nuts you will get PLENTY of fiber and a lot more health benefits. Especially if you want to lose fat faster cut carbs. You get a lot of the actual carbs you need with fruits and veggies. A good sub for sugar is xylitol. (http://www.google.com/search?client=safari&rls=en&q=xyitol&ie=UTF-8&oe=UTF-8#hl=en&client=safari&pwst=1&rls=en&sa=X&ei=aFX_TabgDYncvQOo3IXTBQ&ved=0CCQQvwUoAQ&q=xylitol&spell=1&bav=on.2,or.r_gc.r_pw.&fp=defeb86aaab16f6&biw=1279&bih=587) You can buy it in bulk, online or in health stores. I also like to use Agave nectar. Hope that helps!

alex_marie85

In Defense of Food and Good Calories, Bad Calories are great books about cards.

Try eating whole grains, and getting your carbs from things like greek yogurt and berries instead of bread. Also eating the more starchy veggies like zucchini and squash will up your carbs and your fiber intake to a healthy level.

And don't forget to indulge in a sweet treat every once in awhile. Total deprivation will lead to failure.