GET CARB SMART

©Cooking Light Diet

GET CARB SMART

Boost your carbohydrate IQ so you can make better choices to reach your weight-loss goals.

High carb, low carb, no carb – what’s best? If you’re ready to lose weight but confused about carbohydrates, you’re not alone. Start by testing your knowledge with our Carbs and Weight Loss quiz; then read on to learn the real answers on how to drop pounds while eating carbs.

CARBS AND WEIGHT LOSS – TRUE OR FALSE? 1

BREAD, PASTA, AND POTATOES WILL MAKE ME FAT.

False. It’s not the bread, pasta, and potatoes that cause weight gain or prevent weight loss; it’s the extra calories. Starchy foods like these are comfort foods, and most people have trouble stopping with one healthy portion, which means we eat more than we need. In addition, pasta and breads are often in refined forms with added butter, cheese, or sauce, which also adds extra calories. You can lose weight while eating bread, pasta, and potatoes. The key is measuring portions, choosing whole-grain options when available, and using healthy ingredients and cooking methods.

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A LOW-CARB DIET IS BEST FOR WEIGHT LOSS.

Not usually. While several recent studies have tried to compare the effectiveness of low-fat and low-carb diets, the results didn’t point clearly towards one over the other. Low-carb diets like Atkins may work well for some, but people don’t stick with them long-term because they’re restrictive and hard to sustain. With that being said, a lower balanced carb diet is likely the ticket to weight loss. The reason has to do with the typical American’s current diet, which is high in carbs from refined foods and added sugars. Cutting out refined carbs and added sugar and consuming more vegetables, fruits, beans, and some whole grains often result in a diet with fewer carbs (but still at a healthy intake), fewer calories, and increased satiety.

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IT ONLY MATTERS THAT I CUT BACK ON TOTAL CARBS, NOT NECESSARILY WHERE I GET CARBS FROM.

False. Sugar highs and lows affect all of us. Even in healthy individuals, too many refined carbs and added sugars cause a blood sugar spike. What then follows is a blood sugar crash, leaving you craving more refined carbs and feeling hungry again. This doesn’t do you any favors when trying to lose weight. What does help you when losing weight – as well as for long-term health – is a steady blood sugar curve. A steady blood sugar curve equals balanced energy, and the only way to keep that curve steady is to eat balanced carbohydrates—those with fiber, protein, vitamins, and minerals.

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I MUST AVOID SUGAR TO LOSE WEIGHT.

True, kind of. Sugar is one of the most misunderstood nutrition terms. Not all sugars are bad. Natural sugars like fructose in fruit and lactose in milk are considered healthy and come packaged with other nutrients. Sugars and sweeteners added during processing add extra calories with no nutrient gain. It’s these added sugars that have been linked to weight gain, obesity, and heart disease. So, yes, it is strongly encouraged to routinely avoid or limit food and drink with added sugar to help keep health, calories, and cravings in check. However, don’t skip a glass of milk or piece of fruit because you’re scared of sugar. The natural ones are encouraged and don’t affect blood sugar the same way as added sugars.

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CARBOHYDRATES: GOOD VS. BAD Banishing carbs altogether in an effort to lose weight isn’t realistic or even desirable. We love carbs. Carbs are our main source of fuel. But there are good carbs, and there are bad carbs. Knowing which carbs to choose is key to weight-loss success. GOOD CARBS

The good ones keep blood sugar steady, come with bonus nutrients like protein, fiber, and vitamins, are balanced and unprocessed and slower to digest. These more complex carbs burn slowly and provide a steady supply of energy. Sometimes referred to as balanced carbs, these are the ones you want to fill up on.

BAD CARBS

The bad ones – white flour and sugar – are quick to digest, send our energy levels into extreme highs and lows, and leave us less satisfied and hungry more often. These simple carbs burn fast, causing a spike in blood sugar followed by the notorious crash. Often referred to as refined carbs, these are the ones that are easy to grab and the ones you want to avoid.

GOOD CARBS A.K.A. BALANCED CARBS

Fruits – fresh, whole fruits (example: apples, oranges, berries, grapes, clementines, pears) Vegetables – fresh or frozen whole forms with little added fat (example: leafy greens, broccoli, carrots, peppers, green beans, radishes, squash) Starchy Vegetables – fresh, whole forms with no added sugar and little added fat are best (example: corn, sweet potatoes, white potatoes, butternut squash) Beans – dried or canned (example: black, garbanzo, cannellini, kidney) Whole Grains – as unprocessed as possible (example: steel-cut oats, brown rice, quinoa, amaranth, bulgur, whole-wheat flour, wheat berries, whole-grain bread and pasta) Some Dairy products – skim or low-fat with no added sugar (example: milk, Greek yogurt)

BAD CARBS A.K.A. REFINED CARBS

Refined carbs are typically foods made with refined or white flour. Refined carbs lose nutrients and fiber through processing, and they may have added sugar and/or fat. Snack Foods – crackers, pita chips, pretzels, puffs, French fries, potato chips Refined Grain Products – white rice, white flour, pasta, instant oatmeal, most cereals, pizza crust, flour tortillas Baked Goods – muffins, bagels, scones, white bread, wheat bread (not 100% whole-wheat), cookies, biscuits, donuts Sugary Drinks – sodas, sweet tea, flavored coffee drinks, energy drinks, lemonade Fruits with Added Sugar – canned fruit in syrup, frozen fruit in syrup, sweetened applesauce Dairy products with Added Sugar – sweetened yogurt, ice cream, flavored milks Others – candy and desserts, jam and jelly, sugar, honey, and syrups, foods with added sugars or sweeteners

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OUR FAVORITE CARBS FOR WEIGHT LOSS These 10 balanced carbohydrate foods are our favorites for keeping meals delicious and carbs in check.

1. GARBANZO BEANS Inexpensive and full of fiber and protein, garbanzos are also versatile. Toss them on salads in place of croutons, roast in the oven for a savory snack, or blend to make a hummus dip for crunchy vegetables.

2. SPAGHETTI SQUASH This large, oval squash gives you several cups of spaghettilike strands when cooked. Swap it for pasta or rice in recipes to cut calories and carbs and to gain valuable nutrients.

3. SWEET POTATOES Sweet potatoes are a nutrition powerhouse full of vitamin C, beta-carotene, and potassium. Their natural sweetness makes them delicious when baked, roasted, or mashed. They pair well with savory herbs and spices, too.

4. QUINOA The protein and fiber content in this tiny whole grain is more than what most other grains offer. Use quinoa in place of rice or pasta in salads, soups, and main dishes.

5. BERRIES Berries provide a subtle sweetness and keep you full thanks to their fiber and water content. Serve alone; blend in a smoothie; toss in a salad or top cereal, oatmeal, or yogurt.

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6. EDAMAME These fresh soybeans have a crisp outside with a nutty, creamy texture inside and are a good source of soy protein, fiber, and heart-healthy fats. When boiled, steamed, or roasted, use them in place of beans or nuts, or serve as a snack by themselves.

7. ANY VEGETABLE THAT YOU CAN ROAST Broccoli, green beans, Brussels sprouts, cauliflower, carrots and peppers – the veggie doesn’t matter. Just toss it with a little olive oil, garlic, and salt, and bake on high heat for a quick and easy side. Roasting is ideal for many vegetables because it concentrates their natural sugars to give a caramelized, slightly crisp product. They’ll tempt even the most veggie-resistant eater in your family.

8. TORTILLAS Corn or whole wheat, keep tortillas on hand for quick and healthy meals: Wrap up scrambled eggs, melt cheese and veggies between two for a quesadilla, or top with rotisserie chicken and salsa for a quick taco dinner.

9. GREEK YOGURT Thicker and creamier than conventional yogurt, plain Greek yogurt is also higher in protein. Choose plain for the lowest sugar content, and flavor with fresh fruit, toasted nuts, and a tiny drizzle of honey. Use it as a protein-packed base for smoothies or as a healthier sub for sour cream, too.

10. CAULIFLOWER This plain Jane veggie has become quite the rage thanks to its newfound versatility. Riced or finely chopped, cauliflower can be used in place of flour to make lower-carb pizza crusts and biscuits and as a low-carb substitute for rice. Hesitant? You’ll be pleasantly surprised. We promise.

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THE 5 SECRETS TO EATING CARBS AND LOSING WEIGHT

Yes, you can eat carbs and lose weight. The key is following these five strategies.

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PAIR WITH PROTEIN Pairing protein with carbs serves up a double whammy when it comes to shedding pounds. First, the body spends more energy (calories) digesting protein than it does carbs. Secondly, protein helps shut down appetite and promote feelings of fullness during, and long after, meals. The key is to choose a healthy protein—nuts, lean meats, fish, dried beans—and pair them with balanced carbs such as whole grains, fruits, and vegetables.

BE PORTION SAVVY Monitoring the amount you eat is key with all foods but especially with carbs since they’re what we often find ourselves craving. They’re also the foods that are easiest to grab when hungry or pressed for time (think: packaged convenience foods). Read servings sizes and measure your food to ensure you’re getting enough but not too much. A few more tips: serve your plate away from the dinner table, put leftovers away before eating, and portion snacks into single-serve containers immediately after buying.

AVOID PEAKS AND CRASHES Sure, that afternoon soda tastes good at the time, but how do you feel an hour or two later? You’re likely hungry and tired and not prepared to make healthy dinner choices. Avoid sugar highs and the subsequent crash that follows by skipping refined carbs and foods with added sugars.

CREATE A HEALTHY ENVIRONMENT Set yourself up for success by creating a healthy environment at home and at work. You can begin by asking yourself these questions: What really tempts you? What comfort foods do you find yourself reaching for when you feel like you have no control over your eating, such as in a stressful or hungry moment? These are your trigger foods and the ones you’ve got to remove from your environment. Now, restock with healthy foods that you like and that will keep your blood sugar steady. Think fresh fruit, cutup veggies, hummus, cheese sticks, and hot tea.

STRATEGIZE FOR EMOTIONAL TRIGGERS We all have different emotional relationships with food. Some eat when stressed or sad. Others eat to celebrate an achievement. Practice mindful eating by recognizing how your emotions affect your food choices. Then create a plan to combat these triggers. If you eat mindlessly when you’re bored, occupy your mind with a crossword puzzle. If you’re a stress eater during the week, stock your workspace with healthy snacks.

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HEALTHY CARB SWAPS

BREAKFAST

You’re already eating a healthy breakfast. Here’s how you can give it a carb-smart boost. INSTEAD OF….

TRY

YOU SAVE…

A package of apple cinnamon instant oatmeal

¾ cup cooked steel-cut oats topped with ¼ cup chopped apple and dash cinnamon

7g carbs and 10g added sugar

A plain bagel

A whole-wheat English muffin

29g carbs

A plain bagel

A whole-wheat bagel thin

28g carbs

1 cup “healthy” multi-grain flake cereal with lightly sweetened oat clusters

1 cup cinnamon-honey whole grain crunch cereal (such as Kashi GoLean Crunch)

4g carbs and 13g added sugar; gain 5g each of fiber and protein

3 pancakes with 2 tablespoons maple syrup

2 whole-grain waffles topped with 1 tablespoon almond butter and ⅓ cup banana slices

29g carbs; gain 10g fiber and 9g protein

2 tablespoons French vanilla coffee creamer

2 tablespoons light vanilla almond milk

9g carbs

1 cup orange juice

1 medium orange

14g carbs; gain 2g fiber

1 cup apple juice

1 cup apple slices

15g carbs; gain 3g fiber

2 tablespoons raisins on oatmeal

⅓ cup fresh blueberries or strawberry slices

9g carbs

1 tablespoon brown sugar on oatmeal

1 tablespoon chopped walnuts

13g carbs; gain 1g protein

2 tablespoons jam or jelly

1 tablespoon natural peanut butter or almond butter

26g carbs and 21g added sugar; gain 4g protein

LUNCH

Minor tweaks to your lunchtime favorites can equal big carb savings. INSTEAD OF….

TRY

YOU SAVE…

White or wheat sandwich bread

Whole-grain bread or wrap

4g carbs; gain 3g fiber

White or wheat sandwich bread

Lettuce leaf wrap

25g carbs

Large flour tortilla or wrap

8” whole-wheat tortilla

14g carbs

2 fajita-size flour tortillas

2 corn tortillas

16g carbs

½ cup coleslaw

⅔ cup roasted vegetables

10g carbs

1 ounce baked barbeque potato chips

1 ounce chipotle kale chips

11g carbs

½ cup potato salad

2 cups mixed greens with 2 tablespoons olive oil and vinegar dressing

13g carbs

8 salad croutons

2 tablespoons toasted pecans

8g carbs; gain 1g protein

2 tablespoons honey mustard dressing or raspberry vinaigrette

2 tablespoons olive oil balsamic dressing

6g carbs

1 cup chicken noodle soup

1 cup vegetable soup

10g carbs

Sweet tea (12 fl oz)

Unsweet with lemon or water

31g carbs

Sweet tea (12 fl oz)

Half sweet tea - half unsweet tea (12 fl oz)

15g carbs

Lemonade (12 fl oz)

Sparkling water with lemon

45g carbs

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HEALTHY CARB SWAPS

SNACKS

Snacks are a great place to begin balancing your daily carb intake. INSTEAD OF….

TRY

YOU SAVE…

16 thin wheat crackers with 1 oz cheese

1 cup raw vegetables with 1 oz cheese

15g carbs

1 medium (16-oz) vanilla latte

2 cups hot tea with lemon and 2 teaspoons honey

27g carbs

1 cup fish-shaped cheddar crackers

½ cup shelled and roasted edamame

22g carbs

1 container fruit-on-the bottom or sugarsweetened fruit yogurt

1 container fruit-flavored Greek yogurt

13g carbs

20 mini pretzels

1 cup popcorn

19g carbs

1 (20-oz) bottle of soda

Water

76g carbs

1 (12-oz) can of soda

Water

39g carbs

10 pita chips with ¼ cup hummus

⅔ cup baby carrots with ¼ cup hummus

18g carbs

1 chocolate chip granola bar

1 cup apple slices and 1 mozzarella cheese stick

14g carbs

1 package mini pretzels (about 32)

¼ cup roasted almonds and ½ cup blueberries

19g carbs; gain 6g fiber and 8g protein

DINNER

These smart swaps pack in plenty of flavor, fiber, and good carbs. INSTEAD OF….

TRY

YOU SAVE…

1 cup rice or couscous

1 cup cauliflower crumbles*

40g carbs

1 cup pasta

1 cup spaghetti squash*

28g carbs

1 cup pasta

1 cup zucchini “noodles”*

31g carbs

⅔ cup baked beans

⅔ cup black beans seasoned with onion, lime juice and cilantro

14g carbs

2 slices pizza with traditional crust

2 slices pizza with thin crust

22g carbs

2 slices pizza with traditional crust

2 slices pizza with cauliflower crust

50g carbs

⅔ cup mashed potatoes

⅔ cup mashed cauliflower potatoes**

15g carbs

1 cup white rice

1 cup quinoa

6g carbs and gain 5g fiber

1 French bread roll

½ cup fruit salad

25g carbs

TREATS INSTEAD OF….

TRY

YOU SAVE…

2 peanut butter chocolate cups

1 dark chocolate square with 1 tablespoon natural peanut butter

9g carbs

2 chocolate chip cookies

1 milk chocolate square

10g carbs

½ cup sorbet

½ cup frozen grapes

23g carbs

1 frosted sugar cookie

1 shortbread cookie

31g carbs

Margarita (8 fl oz)

The Cooking Light Margarita

56g carbs

Sangria (8 fl oz)

White or red wine (5 fl oz)

14g carbs

Regular beer (12 fl oz)

Light beer (12 fl oz)

8g carbs

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CARB SMART RECIPES LOW-CARB PASTA & RICE

Veggie noodles and cauli-rice are a great way to cut carbs and calories and to get more vegetable servings. You’ll also be surprised how much you don’t miss pasta or rice when you eat them. Use zucchini spirals or spaghetti squash strands in place of pasta. Steam (or sauté for more flavor if desired) then serve with your favorite pasta accompaniment. In place of rice, try steaming riced cauliflower (or fine cauliflower crumbles), then sauté, and season.

MASHED CAULIFLOWER POTATO RECIPE Boil 1 pound chopped peeled baking potato 15 minutes or until tender. Drain; mash. Coat 1 pound cauliflower florets with cooking spray; roast at 400° for 15 minutes or until browned. Place cauliflower in a food processor; process until smooth. Fold cauliflower into potatoes. Add ½ cup warm 2% milk, 2 tablespoons butter, ½ teaspoon salt, and ¼ teaspoon black pepper; stir well. For deeper flavor, roast the cauliflower first, and then purée until creamy. Fold into your potatoes, and round it out with milk, a touch of butter, and a sprinkle of seasonings. SERVES 6 (serving size: ⅔ cup) 1 serving has 120 calories, 4.5g fat, 19g carbs, 3g fiber, and 3g protein

THE COOKING LIGHT MARGARITA 1 ounce premium or silver tequila, ½ ounce Cointreau or other orange-flavored liqueur, 1 ½ ounces fresh-squeezed lime juice. Shake with 3/4 cup ice; garnish with lime. SERVES 1 (serving size: 1 drink) 130 calories, 0g fat, 10g carbs, 0g fiber, and 0g protein

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