the carb-cutting craze
Can your favorite pastas and potatoes still fit into a healthy diet; We dish up the truth.
Will saying no to all carbs, including potatoes and pasta, really help you pare pounds…and keep them off permanently?
Most experts agree that it’s unlikely. For starters, a fad diet can limit your intake of valuable nutrients, which isn’t good for your body. What’s more, studies show that a low-carb diet isn’t any better for long-term weight loss than a diet that includes carbs. One possible reason: People may be more likely to stick with a diet that offers variety and includes nutritious foods that they enjoy—and in the end, weight loss is all about burning more calories than you take in. Here’s the lowdown on carbs.
Keep them in the mix. The USDA’s MyPyramid Food Guidance System recommends eating a variety of nutritious foods. For people on a 2,000 calorie diet, your daily goals should be: 2 cups of fruits, 2 1/2 cups of vegetables, 3 cups of dairy, and 5 1/2 1-ounce equivalents of meat and beans. Most of your calories, however, should come from the grain group: 6 1-ounce equivalents, with at least half of those servings being foods made with whole grain.
Fuel your body and brain. Carbohydrates—found in fruits, vegetables, dairy products, and legumes—are your body’s principle source of energy. Your brain prefers to use energy from broken-down carbohydrates.
Enjoy a potato. A medium potato has no fat or cholesterol, is about 160 calories, and counts as a 1-cup vegetable serving. Plus, potatoes are high in vitamin C and potassium, and a good source of vitamin B6 and dietary fiber (when you eat the skin). MyPyramid advises eating 2 1/2 to 6 cups of starchy vegetables (depending on your age and gender) as part of your total recommended weekly vegetable intake of 12 to 21 cups.
Bottom line: Eat a balanced diet that includes complex carbohydrates—especially whole grains—but limit saturated fats and sugar. And if you really want to be healthy and drop pounds, start moving more (along with eating smart)! Walk, swim, dance—do whatever type of exercise you enjoy and your doctor deems safe for you.