Staff Writer
Face it: Carbohydrates are confusing. There are simple carbs, complex carbs, good carbs, bad carbs, refined, unrefined, plus, something called net carbs -- whatever that means.With the popularity of low-carb diets like the Glycemic Impact plan, people are hearing half-baked facts about carbs and only getting more confused. Luckily, eDiets Director of Nutrition Services Pam Ofstein slices through the uncertainty about carbohydrates to give you the freshest information available.
"What most of us are referring to as 'good carbs' are those including vegetables and whole fruits, whole grains and beans (unrefined carbohydrates). These foods include a substantial amount of fiber and can help to level blood sugar levels," Pam explains. "There are many carbohydrate foods (refined) that aren't as nutritious as we would like them to be and contain less fiber or the important vitamins and minerals we should be including daily."
For example, if you start your day with a high-fiber bran cereal, as opposed to a sugary cereal with little-to-no-fiber, it will provide you with many health benefits, as well as the providing satiety to keep you feeling full longer.
The most obvious benefit of fiber has been promoted through any number of commercials on restroom regularity, but there are so many other benefits to this crucial weight-loss component.
"The health benefits of fiber include lowering cholesterol, helping maintain insulin levels and decreasing certain risks of cancer (i.e. colon/breast)," explains Pam. "Fiber also slows down stomach emptying to allow for better digestion and helps keep you full longer -- providing satiety."
So beyond its many health benefits, fiber can keep your cravings under control and prevent overeating, which will aid in your weight-loss goals. But how much fiber do you need daily?
"Most of us don't get enough," warns Pam. "The average person takes in only about 15 grams of fiber per day. Try to up that amount to a minimum of 25 grams per day -- aim for 30 grams or more."
The breakdown on carbohydrates: You need more carbs from unrefined foods like whole grains, fruits and vegetables and less from processed foods. Whole foods have the "good carbs" loaded with health benefits and fiber, which can be your secret weight-loss weapon in the war on fat. Skipping the white bread and going for the whole grain is a good place to start.
Check out Biggest Loser trainer Jillian Michaels as she gives her own no-nonsense explanation of carbohydrates.
Want to know whether a low-carb diet is right for you? Take a free diet quiz and find out!
Do you have a tweak you'd like to share? Post it below.
Labels: atkins, biggest-loser, calories, celebrity, diet, food, health, healthy-food, heart health, jillian-michaels, low-carb, nutrition, sugar, tweak, weight-loss
Comment: Friday, October 17, 2008 11:26:00 AM - 
Marques Garcia, Personal Trainer said...
This post has been removed by a blog administrator.
Comment: Sunday, October 19, 2008 11:01:00 PM - 
debbie said...
I NEED HELP FROM SOMEONE TO LOSE WEIGHT .I AM VERY OVER WEIGHT I NEED TO LOSE 100 LBS. I NEED SOMEONE TO HELP ME WITH MENUS DOE BREAKFAST,LUNCH ABD SUPPER. IS THERE ANYONE TO HELP ME.
Comment: Monday, October 20, 2008 7:49:00 AM - said...
This is utter rubbish. All the recent research on fiber shows absolutely no benefit. Also eating fiber speeds up transit through the gut so in theory doesn't keep you feeling full for longer
Comment: Monday, October 20, 2008 9:17:00 AM - said...
I would like to know what 25 grams would look like?? That is my biggest problem is knowing how much to consume; like how much protein and what would that look like for a day of eating, and so on. Cpould you give me an example of what a day of wholesome eating wouldl like, meaning amounts, so I get the right amounts of nutrients.
Comment: Monday, October 20, 2008 9:33:00 AM - said...
This is an excellent breakdown of the truth about carbs. Since the whole Atkins revolution, which temporarily works and works great, this video serves as a jump off after having the Atkins start, which just adds to the continued success of weightloss and keeping it off. In reality, we Need carbs incorporated into a healthy diet. It's all about balance, knowing the quality foods to incorporate to obtain that balance, and moderation.
Comment: Monday, October 20, 2008 11:40:00 AM - said...
I exercise 3-5 times a week but I cannot lose my stomach.Any ideas? Ever since my hysterectomy and gall bladder removal my stomach has not been the same. Help
Comment: Monday, October 20, 2008 1:11:00 PM - erinn said...
Hi Debbie.....in response to you wanting to lose 100 pounds, it would be extremely beneficial for you to find out your metabolic type so you eat foods that are entirely specific to your biochemistry and your metabolic needs. Everyone is different, and diets do not work. Eating must be specific to your needs, not someone else's.
Comment: Monday, October 20, 2008 1:48:00 PM - said...
Don't know how much fiber to have? Ever hear of the 5 a day slogan? Still don't know how much 5 a day is? Try googling 5 serverings of fruits and vegatables. And a few quick tips for the person trying to lose 100lbs; 1) Stop eating CRAP that isn't good for you. 2) Get up and move (exercise is key to losing weight, I'm not suggesting you jump full force into aerobics, just start off with a walk, even if that means around the block every day or night. Each day try to increase your walk, you'll see amazing benefits after one month of trying this) 3) Don't give up!! You didn't get fat overnight and you won't lose weight overnight. If you aren't determined to lose weight then you won't. It's all a matter of how much you're willing to give up and CHANGE. It's a new way of life. A new way of thinking. No one else can force you to do it. You have to do it because it's what YOU want. I've lost over 115lbs and I didn't do it by some fad diet or some intense workouts. I started out changing my lifestyle habits and walking, everyday!
Comment: Monday, October 20, 2008 4:41:00 PM - kelli said...
The best thing to do is to count calories. Example for breakfast have 1 cup of cereal with skim milk and a small glass of OJ. If you eat early like around 7 around 9 eat a yogurt of an apple. For lunch have a turkey sandwich with tomato's lettuce(mustard, no mayo) and some baked chips. Drink water.
Then around 3 eat another apple or small snack.
for dinner eat lean meat grilled chicken and some salad, a 1/2 cup of brown rice.
Also walk an hour at least 5 times a week.
eat lots and lots of veggies, watch the dressings and creams though.
Comment: Monday, October 20, 2008 5:46:00 PM - said...
All of these suggestions are great, but if you are not eating specifically for your metabolic type than your body will get worse. If your metabolic type is a protein type, then almost all carbohydrates will negatively effect you, making you feel tired, anxious, and even more hungry. If you are a carbohydrate type, then it is essential for you to eat mostly whole grains, baked potatoes, rice, and other whole, organic carbs and eat smaller amounts of protein. Some people's biochemical makeup falls in the middle, and they do well balancing their protein and carb portions. What works for one person may not work for another. If food leaves you feeling even more anxious, hungry and tired than you were before, than you are malnourishing your body, and not eating according to what your body's needs are. We do not have to look like Ethiopians to be malnourished.
Comment: Monday, October 20, 2008 7:34:00 PM - laura said...
hi debbie,
it's not hard once you get used to the lifestyle change. I've done it and it feels great. These websites can help with menus. Just remember lean meats, switch pasta and bread to whole wheat. Instead of deep fried have a salad.If I cheat it's still whole foods (no juice or anything with added sugars). Fruit and lots of veggies. You know cookies and cheese cakes are fattening, watch your portions if you decide to have some.
Comment: Monday, October 20, 2008 9:41:00 PM - said...
Hi Debbie,
I totally understand how you feel.
I'm a big girl too.
But I really don't like diets. Cos 1stly, i'm a student, so I don't have the time and all to prepare special meals etc etc. I jus do the grab n go, if I have anything method. 2ndly, I know that I'll cheat. Therefore I believe that you can eat everything you wanna, but in moderation (but i'm talking normal food here, not snacks n stuff). Buy as little snacks as you can, and thus because you don't have them, you won't eat them (if you u're really itching for smth while u work, try sugar-free mints). I would also suggest that you join the gym. Get a personal trainer. That would really help you out, and dun tell ur trainer to go soft on u. U're paying for a workout, so make the full use of it. I see my trainer maybe 1ce a week, u can do tt too, if ur gonna be certain u'll get urself there to workout urself. For me, I've got a program from my trainer, but when I hit the gym myself, I usually jus concentrate on cardio (when I train w my trainer, I jus do weights training). If you wanna, you can also get a trainer that would help u out w ur diet (look for 1 w experience in diet/womans health).
Good luck w ur weight loss, but remember, even if you don't loose ur desired amount, jus be confident n happy w urself (and dun give up!!). =)
Comment: Monday, October 20, 2008 11:15:00 PM - said...
Somebody tell me how you figure out what your "metabolic" body type is???
Comment: Wednesday, October 29, 2008 6:48:00 AM - said...
Yes, I would like to know how you know your metabolic type too.
Comment: Wednesday, November 05, 2008 12:28:00 PM - min said...
I would also like to know how to figure my metabolic
Comment: Wednesday, January 07, 2009 12:33:00 PM - sri said...
my god! that was really useful...
this is the first time i really understood that there is nothing concerned with gaining weight when you sleep too much...thank you very much!
Comment: Monday, March 02, 2009 6:31:00 AM - said...
Ok original Anonymous......tell ALL of us how we know what our metabolic type is???
Comment: Monday, March 02, 2009 8:42:00 AM - said...
If you take any time to research "low carb" diets, you will see that the time that you are on restrictive carbs is 2 weeks. Then you start adding carbs that are obtained from fruits and vegetables. Even on the most restrictive portion you are to have under 20 carbs, which isn't daily recommended 25 and by this articles own account "we don't get enough," I know I have a hard time getting under the 20 count. They just want to push the whole "grain" thing. There are plenty of other ways to get your fiber, like fruits, vegetables and legumes without the need for whole grain bread or pasta or rice. For example, I eat black soy beans which is 9 carbs, 8 grams of fiber for 1 net carb, but doesn't the 8 grams of fiber I get from them count? I think people need to research low carb before they make statements about the diet. The "net carbs" is a count in which you subtract total carb from fiber, the fiber that counts on your daily total,and that is how you get net carbs, but everyone seems to forget that you are subtracting "fiber" and I guarantee I am getting more fiber in my diet now than I do when I am not on "low carb" and just because I limit my carbs doesn't mean I am not getting fiber just the right kinds.
Comment: Monday, March 02, 2009 9:43:00 AM - said...
to debbie
start by walking 20 min a day.
make little changes, one a week. start with cutting out soda
if you change drastically it will be too discourageing.
and to annonymous. this is not rubbish. the more fiber i eat the more weight i lose and it is very good for youl
Comment: Monday, March 02, 2009 11:25:00 AM - Rechel said...
Anyone can lose weight on any diet, it is all about being consistent and being on a diet you can live with the rest of your life. I have been over weight all my life and have been on most diets but it takes work and dedication of a life time. I lost 40 pounds on a low carb diet in my late twenties and I thought it was the only way for me to lose weight because it was the only diet that really had worked for me but I have found I was wrong. I love real food (not junk) and I loved the low carb diet because it allowed me to eat the real food I love but it no longer works for me. After my last son was born I tried low carb again and could not lose any weight. But I just recently started the new Shape 21 Day Body Make over plan and I have lost 11 pounds. It has been slow but steady and it is something I have grown to like. Your menus consist of whole grains (in moderation) to include fruits, veggies, whole wheat past, rice, tortilla shells and bread. The plan tells you what to eat for 21 days strait and you can mix and match the menus. Now for me I eat very little of the past and rice but I do eat the bread and tortilla shells. And you eat lean meats but you still can have regular meats and dairy (I love cheese so that was a must). This is a 1600 calorie plan and I do not stick with the 1600 every day but I stay within a 200 calorie range on days I feel I need more and like I said it works. It was hard at first and the change in food from a no carb to all the whole carbs was hard but after a month I got use to it and I feel so much better and I really enjoy it. I have 100 pounds to go myself but I am 11 down and hopefully the rest by the end of 1 year and the rest of my life. Debbie I believe this Shape 21 Day Body Makeover is still on the magazine rack till March so get one and it will teach you how to eat and what to eat to keep the weight off. My only suggestion is keep a journal of your daily progress and write down what you eat and the calorie count, this will require you to weigh and measure your food tell you get use to the portion size so be patient, it will work! Good Luck!
Comment: Monday, March 02, 2009 1:51:00 PM - said...
Here is a tip that doesn't have anything to do about carbs, but my doctor said I should share this with people. I gave up smoking over a year ago and did not gain weight. To help with the urge for cigarettes I would eat seedless red grapes. It would do two things, satisfy the oral need that is a great part of cigarette addiction and the fiber in grapes controlled the munchie urges. I am so grateful not to be a smoker any longer.
Comment: Monday, March 02, 2009 9:44:00 PM - said...
To those looking to lose weight or not: if you can make a lifestyle change being eating really clean, lots of fruits, veggies. lean protein , beans, whole grains, no processed foods, no processed sugar, nix the white flour. Also incorporating daily exercise. Get physical. Check out a book called Clean Eating by Tosca Reno......great info. Also , much suggested to journal your daily intake for about a week. Be honest, write everything down, in quantities, the exact food, amount (use a scale and measuring cups). You can access free websites to journal and get your calorie counts, carb, pro, fat , fiber breakdowns. Very important. You need the proper distribution of these macronutrients to lose weight and to maintain a healthy being. Americans eat WAY too many bad carbs but also eating too many good carbs without a good balance of fat and protein can be a bad thing. Anyway....start with journaling. It is a great eye opener as to what you are consuming. Check out that book.
Comment: Wednesday, May 20, 2009 2:09:00 PM - said...
Whoever said fiber does not have benefits has not read much about nutrition and should not be misleading people who are asking for advice. The lack of fiber in diets is the number one cause of colon cancer. Get your facts straight
Comment: Monday, May 25, 2009 10:35:00 AM - said...
I would like to know more about the whole 'don't eat carbohydrates for dinner' thing. But then they say: eat lean meats and veggetables. Veggies being carbohydrates, that's confusing. Why can you eat veggies at dinner but not fruit? Sugar? So, one can't eat grains at dinner and fruit? Why? Is this rule still in effect if you eat dinner 2+ hours before bedtime? I like having fruits for desert with all my meals, and found I am having tough time to let go of it at dinner.
Comment: Monday, May 25, 2009 10:53:00 AM - said...
debbie,
Lots of people want to help, it seems! There's some great advice here. If you are looking for an email weight loss buddy, drop me a line.
There are some great tools out there (calorie need calculator, bmi calculator, basal metabolism calculator and several sites that you can join to log your daily food intake (food journal) online so that you know what you are eating in the way of protein, calories, and carbohydrates. There are two that I've used that keep track of fiber.
The best thing you can do in your weight loss journey is educate youyrself. That way, you can weigh the truth about what other people are telling you.
My email - me_at_40@msn.com
Comment: Tuesday, May 26, 2009 4:40:00 PM - said...
Cannot make you out on the videos... hard of hearing.
Comment: Wednesday, May 27, 2009 2:44:00 AM - said...
Why can't this sight be addressed to europe also? Every time a zip code is required, we cannot take part
Comment: Monday, July 13, 2009 11:23:00 PM - lc said...
I have a problem, I have been exercising for 4 weeks now 3-4 days a week at the fitness center and I have not lost any weight. I eat salads for lunch and dinner and watch what I eat at all times..I am bascially on a low carb diet. I really would like to know why I can't lose any weight? Can some one tell me what going on with this?
Comment: Monday, September 28, 2009 3:45:00 PM - said...
For lc and also the other person who said they exercise 3-5 times a week and are not losing any weight I have some great advice for you. Do your exercise in the morning before you eat. This way you are burning fat and not the calories you just ate. Then wait an hour after you are done exercising to eat so that while your heartrate is still very high you are still burning fat at a maximum rate. I got these ideas from the body for life diet. Also, if you do a good cardio workout in the morning, such as an hour on the elliptical increasing resistance every minute, for about three sets it will get your heart rate up and keep it all day. I have a heart rate monitor watch with a chestband that I have been wearing to monitor it and this really works! I was stuck in a rut and no matter what I did I couldn't lose weight. Since I have been doing this and watching what I am eating, such as only fruits, veggies, yogurt, lean protein, low fat cheese, and whole grains **and lots of fiber** I am consistently losing weight at about a half pound to a pound a day. Also, make sure you are eating small snacks every three hours to keep hunger from going crazy and your metabolism going. Hope this helps!!
Comment: Tuesday, September 29, 2009 10:49:00 AM - said...
One problem many overlook is that some of folks who are overweight can't exercise. I have a number of health problems including shoulder and hip joints that are out of whack. Walking even a short distance is painful and I can't even reach over my shoulder. I went from exercising several hours a day to almost none and I've gained almost 30 pounds. Any suggestions?
Comment: Tuesday, October 06, 2009 1:37:00 PM - said...
Hi Debbie.....
You have to stand up and get going (moving is the key to lose weight befor any diet). Also you don't have to eat after 6:00p.m., but for breadfast and lunch times make sure you eat all (your body needs) for whole 1 day. That's what I do and I lose weight whenever I need to....take control of your body and don't let it to control you
Comment: Tuesday, October 13, 2009 9:26:00 AM - Jacqueline said...
How do you find out your metabolic type?
Comment: Tuesday, October 13, 2009 7:21:00 PM - said...
lc- you may not be seeing weight loss initially because you are probably building muscle, muscle weighs more than fat. To help lose the fat weight, you will have to change your eating habits along with the exercise, plus with the exercise, mix it up, cardio one day, strength training next, flexibility another.
Comment: Tuesday, October 13, 2009 7:23:00 PM - said...
For the person who said that being overweight makes it difficult to exercise due to pain/joint issues. Try doing water aerobics, it's virtually no impact exercise and creates a buouyancy that relieves stress on the joints.
Comment: Thursday, October 15, 2009 1:32:00 AM - said...
To the people that are responsible for this page helping those who truly want it> I commend you and hope you will keep up the good work>
To those who are trying please continue to study your own body and find what works for you and you will succeed> but remember you have to work just a job> But it can be done> My peak weight was 380 Lbs> I'm below 330 lbs in 8 months just by studying the food and learning my own body> KEEP UP THE GOOD WORK>>>
RSS/XML
