As high-protein weight loss programs such as Atkins, Protein Power and South Beach took over the American diet industry, carbohydrates came to be viewed as the enemy. But the human body needs a balance of good carbohydrates and lean proteins to thrive.
Types
There are two types of carbohydrates: complex and simple. Complex carbohydrates consist of whole grains, vegetables and fruit. Simple carbohydrates are sugars such sucrose, glucose and fructose. Some sugars are naturally found in foods such as fruit, but most of the sugar found in the American diet is added in the form of high-fructose corn syrup, honey, maltose and white sugar (sucrose). Commercial bread, pasta, sweets and baked goods made with white flour are also considered simple carbs.
Low-Carb Fruit
The fruits with the lowest carbohydrate count are certain berries (blueberries, blackberries, cranberries and raspberries). Other fruit are slightly higher in carbohydrates: strawberries, cantaloupe, grapefruit, honeydew, papaya, watermelon, nectarines, casaba, peaches, lemons, limes, olives and avocados.
Low-Carb Vegetables
Cucumbers, asparagus, peppers, tomatoes, cabbage, lettuce, spinach, kale and other leafy green vegetables rank very low on the carb scale -- under 3 grams per cup serving. Green beans, onions, broccoli, radishes, turnips, eggplant, okra, cauliflower, celery and bean sprouts are also excellent low-carb choices.
Low-Carb Proteins
All meats, fish, poultry and shellfish have negligible carb counts. Choose fresh, raw meat that you cook yourself, or fresh ,cooked purchased meats without extra sauces, batter, glazes or additives, which could increase the carbohydrate content considerably. Cheese, whole eggs, butter, and Egg Beaters generally contain less than 2 grams of carbs per serving; check labels for exact counts.
Warning
Simple carbohydrates have little to no nutritional value and should be avoided as often as possible. Stay close to nature and out of the low-carb junk food aisle.
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