Do your carbs right.
Strive for the Right Carbs
How to Curb Your Sugar Cravings:
Have your carbs and eat them too, just be sure to choose the good ones. Carbohydrates are an important part of a healthy diet. However, some carbs are better
than others. Your simple task is to strive for the right carbs.
1.
Consciously recognize sugar cravings as
a convenient reminder of how important it is to eat a healthy diet.
Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas,
and other highly processed foods may, indeed, contribute to weight gain and interfere with weight loss, and promote diabetes and heart disease. However, whole
grains, beans, fruits, vegetables, and other sources of intact carbohydrates do just
the opposite—they promote good health.
2.
Eat three meals daily with a midafternoon snack to avoid overindulgence later in the day. Deprivation
or marked hunger can increase cravings
for sweet foods. It’s especially important to eat breakfast.
3.
Have a healthy protein at each meal.
Protein provides a stable and more
prolonged blood sugar level.
4.
Regularly include the “slower carbs” whole grains, beans, fruits and veggies.
5.
Avoid artificially sweetened foods and
beverages.
6.
Recognize that there are healthier ways
to satisfy your sweet tooth and keep
these alternatives on hand:

Dark chocolate (60% or more cocoa)

100% fruit sorbets, sherbets and/or low
-fat yogurt

100% frozen fruit bars

Granola bars

Dried fruit (apricots, raisins, prunes,
apples, etc.) You can even freeze them
which gives them a gummy bear-like
consistency

Fresh fruit topped with low-fat plain
yogurt blended with a little pure maple
syrup

Hot chocolate made from skim milk and
100% real cocoa powder

Sweetened 100% whole grain cereals.
(Choose those with 10 grams or less of
sugar per serving and five grams or
more of fiber per serving)
Whole Grains
The Greatness of Whole Grains
Whole grains offer a powerful constellation of nutrients. Whole grains are an
excellent source of vitamin E, B vitamins, fiber, and the minerals zinc, iron
and magnesium. They are abundant in
health-boosting phytochemicals, cholesterol lowering phytosterols and an
abundance of gut-friendly insoluble fiber.
Select Whole Grains
When you are selecting whole grain
foods, always be sure they are 100 percent whole grain varieties. Look for
“100 percent whole grain” or “100 percent whole wheat” on the label. Look
for “100 percent” on the label and double check for the word “whole” listed
before any grain in the ingredients list.
Strive for Physically Intact Grains
Choose what you enjoy, but strive for
physically intact grains and dense high
fiber cereals as your first choices. Although 100 percent whole grain or 100
percent whole wheat breads are good
carb choices, the physical processing
that occurs in these products means
they are much easier to digest and can
pump up blood glucose more readily
than intact whole grains. For this reason, try choosing intact whole grains
such as oatmeal, barley, quinoa, bulgur,
brown rice and high fiber cereals.
Get Three Servings Daily
For optimal health, include three servings or more of 100 percent whole
grains (preferably intact varieties) daily.
A serving includes 1/2 cup cooked
whole grains, a single slice of bread, or
1/4 to 3/4 cups of prepared breakfast
cereals (check the cereal box nutrition
label for specifics).
Stay Active
Remember that physical activity is an
important factor in keeping blood
glucose (sugar) and weight under
control. It is important to establish a
daily routine that includes physical
activity. Start with a little activity
every day and then add a few minutes on a weekly basis.
Source: Eat Right for Life, by Ann G. Kulze, MD