According to a new Harvard study of approximately 75,000 women, participants in the study who ate at least two servings daily of high-fiber whole grain breads and cereals were fifty percent less likely to gain weight, compared to those women in the study group who ate refined carbohydrates (bad carbs) without fiber. It was shown that the high fiber good carbs bum more calories during digestion and make you feel fuller earlier and longer than eating refined bad carbs. High fiber breads, cereals, pastas and rice all reduce the output of fat-storing insulin, which results in less weight gained, and more fat calories burned. Here’s yet another example of how eating good carbs can help you lose weight.

Most vegetables (except com and white potatoes), fruits (not fruit juices), beans, legumes, nuts, whole-grain cereals and breads have a low glycemic index. These can be considered the good carbs. Your body converts these good carbohydrate foods into glucose, which is slowly processed in the intestinal tract and absorbed into the blood stream.

Since this glucose is absorbed gradually, it only triggers a moderate, sustained rise in the insulin produced hy the pancreas. This even level of blood insulin can process the blood sugar (glucose) into the body’s cells slowly to use for energy production. In other words, there is no rapid filling of the fat cells full of extra sugar caused by the high levels of insulin and glucose, which causes excessive weight gain. Also, there are no rapid shifts in high or low levels of glucose or insulin, causing excess hunger and binge carbohydrate eating.

These good carbs can be helpful in a weight reduction program, provided they are combined with low-fat, low-calorie foods. These good carbs are primarily of plant origin and contain many different phyto (plant)-nutrients. They are also rich in fiber, vitamins, minerals, enzymes, and many other plant nutrients.

The following carbohydrate foods have a low glycemic index, and for all intents and purposes can be labeled as good carbs:

1. Most vegetables, with the exception of com and white potatoes.
2. Most fruits with the skin intact, with the exception of fruit juices, which contain high levels of sugar and very little actual fruit. Some fruits, for example, watermelon and grapes, do have high sugar content and have to be consumed in moderation.
3. Beans and legumes are excellent sources of fiber, protein, vitamins, minerals, and nutrients.
4. Whole grains.
   • Whole-grain cereals, such as oatmeal (instant oatmeals may have a high sugar content) or cold cereals are good choices for low glycemic carbohydrates. Make sure that the package shows a fiber count of, at least, 4 to 5 grams of fiber, or more, per serving, and a sugar count lower than 10 to 12 grams of sugar per serving, preferably under 8 grams. Whole-grain cereals that contain bran are usually high in fiber.
   • Whole-grain breads. The label on whole-grain breads should show that the first ingredient listed is ”whole grain flour”(example: whole-grain wheat). If it doesn’t list whole-grain flour first, then it is really not a whole-grain bread. This includes any type of whole-grain bread products, especially those that also contain bran.
   • Brown long-grain rice makes a good low glycemic addition to any meal, since it is broken down and absorbed slowly.
   • Whole-wheat pastas now come in many varieties, such as noodles, spaghetti, vermicelli, linguini, etc.
5. Nuts are good low glycemic snack foods. In addition to being absorbed slowly, they are excellent sources of protein, fiber, magnesium, copper, folic acid, potassium, and vitamin D. Nuts are also considered to be the good fats, which are actually called monosaturated fats. They help to keep the blood vessels open, which, in turn, can reduce the risk of heart disease and strokes. Raw nuts, in particular, are called heart healthynuts, since they contain generous amounts of omega-3 fatty acids. These omega-3 fatty acids are heart protective, and have also been known to prevent certain forms of cancer.

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