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Saturday, May 31, 2014

Diets for Carbohydrate Lovers

Diets for Carbohydrate Lovers

Diet books often blame high-carbohydrate diets for weight gain, but a study published by the Journal of the American Medical Association has shown that women who follow a diet that is low in fat and high in vegetables, fruits and whole grains actually lose weight. Proponents of high-carbohydrate diets still recommend staying clear of simple carbohydrates such as sugar and processed wheat, but they point out that eating complex carbohydrates helps to add healthy antioxidants and fiber to your diet. If you love to eat carbohydrates, there are several healthy diets from which to choose.

Low-Fat Diet

    Low-fat diets are the traditional diets that are based on the food pyramid. This diet advocates eating more healthy breads, grains, vegetables and fruits and less proteins, dairy, fats and oils. A study by the U.S. National Institutes of Health has found little difference between dieters who chose low-fat diets and low-carb diets. An additional benefit of low-fat diets is that it raises the levels of HDL, or the good cholesterol, that fights heart disease.

Mediterranean Diet

    The Mediterranean Diet is similar to the low-fat diet in that it focuses on eating more fruits, vegetables, seeds, beans and legumes and less meats and sweets. Unlike other low-fat plans, however, this diet also stresses the importance of healthy fats such as olive oil and nuts. Research shows this eating style reduces the risk of heart disease, cancer and other major chronic diseases.

Resistance Starch Carbs

    Sweet potatoes are considered resistance starch carbs because they take longer to break down.
    Sweet potatoes are considered resistance starch carbs because they take longer to break down.

    Resistance starch carbs, or RSCs, are foods that have tightly packed sugar molecules, such as sweet potatoes, whole grain pasta, beans, lentils, artichokes and quinoa. These foods take longer to be broken down and require more calories to be digested. A new study by the University of Colorado Health Sciences Center for Human Nutrition has concluded that people who eat RSCs eat less, burn more calories and feel more energized.

Carbohydrate-Loading Diet

    Carb-loading diets are important for endurance athletes or people who are looking to increase their energy stores. Carbohydrates are converted into sugar in your body and are stored in your liver and muscles as glycogen or energy. Your muscles generally have enough glycogen to get you through short bursts of exercise but if you are exercising for longer than 90 minutes, you need additional glycogen to get you through your workout. Carb-loading allows you to store more glycogen in your muscles to get you through longer workouts or endurance events without becoming fatigued. (See References 5)

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