Good Carbohydrates

What are Carbohydrates? Carbohydrates are the primary sources for our energy, a macro-component that consists of fibers and sugars and translates into such foods as rice, pasta, bread, and cereal. Ideally, carbohydrates should consist of 40 percent of your daily calorie intake, with another 30 percent focusing on proteins and the remaining 30 percent coming from "good" fats like omega-3 or flaxseed oils. Many people dive into their new diets with blinders on. They assume that eating  nothing but salads is the key to losing weight. Yet, if your body is not provided with sufficient doses of carbohydrates, your energy will be sapped and your carb-starved body will reflect the results.

Can Carbohydrates Help You Lose Weight?

You’ve probably heard that carbohydrate-rich foods are good for you. But if you’re trying to lose weight you may be avoiding them. The fact is, in the long term people who eat carbohydrate-rich foods like whole grains actually weigh less than those who avoid these fiber-rich foods.

Whole grains have three parts: bran, germ, and the starchy endosperm. Refined grains used in foods like white bread and pastries are stripped of bran and germ. This takes away nearly all the fiber and nutrients and leaves behind nearly all the calories.

Whole grains are high in fiber which helps you feel more full, so you don't eat as much, which can help in your efforts to lose weight. Some of the really rich sources of whole grain are brown rice, oatmeal, toasted wheat cereals, even popcorn. Here’s a list of some more good carbohydrates for sustained energy, and maintaining a healthy weight.

Oatmeal: Studies show people who eat breakfast every day are more likely to maintain a healthy weight than people who skip breakfast. Eating oatmeal for breakfast can help you feel full so you're less likely to overeat later in the day. Adding raisins and other dried fruits, nuts, granola, applesauce, brown sugar, cinnamon, or honey can add flavor and texture to a bowl of hot oatmeal. Also look for oatmeal bars or try Muscle Milk n' Oats for an oatmeal/protein combo.

Baked Potatoes: These babies are loaded with carbs. In fact, the average-sized potato is chalked with about 50 grams of carbohydrate, and - get this – they’re also fat-free. One medium potato is an excellent source of potassium, rich in vitamin C and a good source of fiber for only 100 calories, with no fat and no cholesterol. The key to adding potatoes to your diet is to consume them without any added spreads like sour cream or butter.

Rice: This is not just a treat from San Francisco. Rice is another excellent source of carbohydrate, also free of fat content, for dieters everywhere. Rice is easy to make - just boil it for ten minutes - and is rich in carbs, consisting of 45 grams per cup. You can mix your carbs with your protein sources by mixing rice with fish or chicken.

Pasta: Rigatoni, ziti, spaghetti, angel hair, it doesn’t really matter. Pasta in all forms is a great source for energy. Many power lifters or marathoners load up on pasta before a big event. While pasta is low in fat, some forms (lasagna, manicotti) are packed with fattening cheeses. Try to avoid applying butter to your pasta dishes while using lighter, healthier tomato sauces. Also, keep pasta consumption in moderation; try to substitute it regularly with other carbohydrate sources.

Beans: Who spilled the beans? The truth is, beans are packed with carbohydrates and will provide your diet with the healthy energy kick it needs. Black beans, pinto beans, and kidney beans are all proof of this, generally consisting of 40 grams of carbohydrate per cup.

Popcorn: Compared to many snack foods, popcorn is low in calories. Air-popped popcorn provides only 30 calories per cup! When oil-popped, it contains only 55 calories. Even drizzled lightly with butter, it's only 90 to 120 calories per cup. Popcorn is a high-quality carbohydrate source that is not only low in calories, but high in fiber.

No Time To Make A Healthy Snack? One way to get the right amount of carbohydrates, protein, and fats is to grab a Balance Bar. They're a delicious, convenient way to get good nutrition that will keep you going until your next meal.

Looking for a carbohydrate/protein blend that's rich and creamy with vitamins and minerals? EAS Body for Life Shakes are perfect for anyone looking for a delicious snack in between meals.

Never have time to make breakfast in the morning? Grab a Power Bar Harvest Bar. PowerBar Harvest bars are made from "pick of the crop" natural whole grains (including oats and rice) and juicy pieces of real fruit (or real chocolate). PowerBar Harvest bars deliver 16 important vitamins and minerals in a nutritionally balanced, knock-out tasting, moist and crunchy bar that are perfect for a nutritious snack in the morning that keeps you going.

-Bob Myhal

Do you have a question about nutrition or working out?

Please e-mail me. I want to hear from you.    Bob Myhal
E-Mail Address:      bob@musclesurf.com