by Ann Major

Created on: August 04, 2010   Last Updated: November 01, 2010

Not only is a low carb diet essential for weight loss but as a healthy lifestyle change as well.  By keeping in mind that not all carbs are created equal; differentiating between good and bad carbs will lead the way to better eating and better weight maintenance after the diet.

Family of Carbohydrates:

When carbs are eaten and then processed for energy, they are converted to a simpler form of sugar called glucose.  When a person is ill and lying in a hospital bed, the patient is often fed this glucose solution through an intravenous tube.  So when carbs are converted, glucose is the result.  However, we should be aware there are three components or members of the carbohydrate family and these are sugar, starch and fiber.

Sugar - Since this is the most common form of carb we consume, no matter in what form ( refined sugar, honey, maple syrup, etc.) it is still high in calories and carbs.  So by limiting your intake of sugar, especially in sodas, fruit juices and other sweet treats, you are on your way to losing weight.

Starch - Starches in the form of white potato, white rice, pasta, bread and flour all constitute processed foods (except potato).  These foods provide almost empty calories and carbs so the secret is to replace them with a less processed and more complex form.  For successful weight loss, replace white potato with nutritious sweet potato.  Don't let the word "sweet" fool you.  As well, substituting refined starches with brown rice, whole wheat or whole grain pasta, bread, and flour will prevent sugar spikes, and one has less tendency to overeat or binge.

Fiber - This is the carb to focus on when doing a low carb diet.  Gram for gram, one gram of fiber will cancel out a gram of carbohydrate.  So the higher the fiber content of any food, the lower the number of carbs you will be consuming.

High Fiber and Low Carb Food Options:

25 grams of fiber are needed daily for optimal health.  Fiber can help you lose weight by making you feel fuller after a meal, by cleaning out the colon, flushing out fats, cholesterol, wastes and toxins.  Regularity and a good daily constitutional will help you maintain weight loss.  Foods high in fiber are arugula, broccoli, romaine lettuce, cauliflower, sweet peppers, cucumber, spinach, snap green peas, lentils, beets, oatmeal, barley, celery, and mushrooms.  This list provides a powerful choice of super foods which are high in energy ,

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