Carbohydrates often get a bad rap when it
comes to a healthy eating plan. But not all carbs are created equal. While on
Phase 1 of the South Beach Diet, you’ll enjoy “good carbs,” such as nonstarchy
vegetables and legumes, and eliminate all starchy and sugary carbs to help
balance your blood-sugar levels and control cravings. When you reach Phase 2 of the diet, after just two weeks, more good carbs,
such as whole grains, fruits, and certain starchy vegetables, like sweet
potatoes and winter squash, will be reintroduced. The key to choosing healthy
carbs is to focus on those that are high in fiber. Here's a South Beach Diet
primer on shopping for foods that contain good carbs:
Good Carbs vs. Bad Carbs
Good carbohydrates include those found in nutritious, high-fiber fruits and
vegetables, legumes, and unrefined whole grains, including certain types of
rice, such as brown and wild. Unfortunately, fiber is often removed from grains
during processing to produce a smoother texture and to extend the shelf life of
breads and other baked goods. Without fiber, processed grains essentially become chains of glucose (sugar) molecules known as starches, which are
devoid of nutrients. These bad carbs must be avoided on a healthy diet.
Besides being packed with vitamins and minerals, good carbohydrate
foods typically contain plenty of fiber, which takes longer to digest, thus
keeping blood-sugar levels steady — and cravings and hunger at bay.
Buying Foods With Quality Carbs
When you pick up a product, be sure to first check out the Nutrition Facts
panel. This will show you the total amount of carbohydrates and how much of
that total comes from fiber (and/or sugar). The higher the fiber in a product
the better it is (refined-flour products often have very little). Then look at
the ingredients list to see where the fiber is coming from. The first
ingredient should have the word “whole” (and ideally 100% whole) in front of a
specific grain (like whole wheat and whole oats) or should list a lesser-known
(but still whole) grain, like brown rice, bulgur, kamut, millet, or quinoa. Finally,
for the healthiest choices, look for whole-grain breads that contain no trans
fats and at least 3g of dietary fiber per slice.
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