Читать книгу Low-Carb Diet For Dummies - Katherine B. Chauncey - Страница 16

A carbohydrate serving is a portion of a carbohydrate food that provides 15 grams of carb per serving. On the Whole Foods Weight Loss Eating Plan you’re allowed up to five servings a day, although you do have some flexibility. You can eat as few as one to three servings per day or three to five servings per day based on your weight loss goals. After all, you are in control. You decide. That’s why the quality of the carbohydrate food you eat is so important.

For those five carbohydrate servings you’re allowed to eat each day on the Whole Foods Weight Loss Eating Plan, choose wisely and consider the following:

 Check out legumes. Legumes (leh-gooms) are foods like peas, beans, and peanuts. They’re nutritional powerhouses that add fiber to your diet, are naturally low in fat, are a great source of protein, and are very inexpensive. Look for several varieties at your market including canned, dried, and fresh. Legumes make great additions to salads, serve as excellent side dishes, and make healthy delicious entrees in their own right. Look for great recipes for legumes throughout the recipes in Part 3.

 Choose whole grains whenever possible. Look for whole grains (grains that still have their bran and nutrients intact) as the first ingredient on a food nutrition label’s ingredients list. Items made from whole grains tend to be higher in fiber and lower in sugar, and have a stabilizing affect on blood sugar levels compared to their refined-grain counterparts. For more on the benefits of fiber and whole grains, look at Chapter 6.

 Introduce more soy products into your diet. Soy foods contain both carbs and protein, making them off-limits on many low-carb eating plans. Not so with my plan. In fact, if you’re a vegetarian, you can substitute soy products for lean proteins and still get many of the nutritional benefits this plan has to offer. Regardless of whether you’re a vegetarian, adding more soy to your diet can offer tremendous health benefits, including a reduced risk of several types of cancer and heart disease, as well as more-balanced hormone levels.