Get Carb Smart

GET CARB SMART

©Cooking Light Diet Boost your carbohydrate IQ so GET CARB you can make better choices to SMART reach your weight-loss goals.

High carb, low carb, no carb—what’s best? If you’re ready to lose weight but confused about carbohydrates, you’re not alone. Start by testing your knowledge with our Carbs and Weight Loss quiz, then read on to learn the real answers on how to drop pounds while eating carbs.

CARBS AND WEIGHT LOSS: TRUE OR FALSE?

BREAD, PASTA, AND POTATOES IT ONLY MATTERS THAT I CUT BACK 1 WILL MAKE ME FAT. 3 ON TOTAL CARBS, NOT NECESSARILY WHERE I GET CARBS FROM. FALSE. It’s not the bread, pasta, and potatoes that cause weight gain or prevent weight loss; it’s the extra calories. FALSE. Sugar highs and lows affect all of us. Even in Starchy foods like these are comfort foods, and most people healthy individuals, too many refined carbs and added have trouble stopping at one healthy portion, which means sugars cause a blood sugar spike. What then follows we eat more than we need. In addition, pasta and breads are is a blood sugar crash, leaving you craving more refined often in refined forms with added butter, cheese, or sauce, carbs and feeling hungry again. This doesn’t do you any which also adds extra calories. You can lose weight while favors when trying to lose weight. What does help you eating bread, pasta, and potatoes. The key is measuring with weight loss—as well as long-term health—is a steady portions, choosing whole-grain options when available, and blood sugar curve. A steady blood sugar curve equals using healthy ingredients and cooking methods. balanced energy, and the only way to keep that curve steady is to eat balanced carbohydrates—those with fiber, protein, A LOW-CARB DIET IS BEST vitamins, and minerals. 2 FOR WEIGHT LOSS. I MUST AVOID SUGAR TO LOSE WEIGHT. NOT USUALLY. While several recent studies have tried to 4 compare the effectiveness of low-fat and low-carb diets, TRUE, KIND OF. Sugar is one of the most misunderstood the results didn’t point clearly toward one over the other. nutrition terms. Not all sugars are bad. Natural sugars Low-carb diets like Atkins may work well for some, but like fructose in fruit and lactose in milk are considered people don’t stick with them long-term because they’re healthy and come packaged with other nutrients. restrictive and hard to sustain. With that being said, a lower Sugars and sweeteners added during processing increase balanced carb diet is likely the ticket to weight loss. calorie count with no nutrient gain. It’s these added sugars The reason has to do with the typical American’s current that have been linked to weight gain, obesity, and heart diet, which is high in carbs from refined foods and added disease. So, yes, it is strongly encouraged to avoid or sugars. Cutting out refined carbs and added sugar and limit food and drink with added sugar to help keep health, consuming more vegetables, fruits, beans, and some whole calories, and cravings in check. However, don’t skip a glass grains often results in a diet with fewer carbs (but still of milk or piece of fruit because you’re scared of sugar. at a healthy intake), fewer calories, and increased satiety. The natural ones are encouraged and don’t affect blood sugar the same way as added sugars.

©Cooking Light Diet CARBOHYDRATES: GOOD VS. BAD Banishing carbs altogether in an effort to lose weight isn’t realistic or even desirable. We love carbs. Carbs are our main source of fuel. But there are good carbs, and there are bad carbs. Knowing which carbs to choose is key to weight-loss success.

GOOD CARBS The good ones keep blood sugar steady; come with bonus nutrients like protein, fiber, and vitamins; and are balanced, unprocessed, and slower to digest. These more complex carbs burn slowly and provide a steady supply of energy. Sometimes referred to as balanced carbs, these are the ones you want to fill up on.

BAD CARBS The bad ones—white flour and sugar—are quick to digest, send our energy levels into extreme highs and lows, and leave us less satisfied and hungry more often. These simple carbs burn fast, causing a spike in blood sugar followed by the notorious crash. Often referred to as refined carbs, these are the ones that are easy to grab and the ones you want to avoid.

GOOD CARBS AKA BALANCED CARBS BAD CARBS AKA REFINED CARBS

FRUITS – fresh, whole fruits BEANS – dried or canned Refined carbs are typically foods made with refined or (example: apples, (example: black, garbanzo, white flour. Refined carbs lose nutrients and fiber through oranges, berries, grapes, cannellini, kidney) processing, and they may have added sugar and/or fat. clementines, pears) WHOLE GRAINS – as SNACK FOODS – crackers, FRUITS WITH ADDED VEGETABLES – fresh or unprocessed as possible pita chips, pretzels, puffs, SUGAR – canned fruit in frozen whole forms with (example: steel-cut French fries, potato chips syrup, frozen fruit in syrup, sweetened applesauce little added fat oats, brown rice, quinoa, REFINED GRAIN (example: leafy greens, amaranth, bulgur, PRODUCTS – white rice, DAIRY PRODUCTS broccoli, carrots, whole-wheat flour, white flour, pasta, instant WITH ADDED SUGAR – peppers, green beans, wheat berries, whole-grain oatmeal, most cereals, sweetened yogurt, radishes, squash) bread and pasta) pizza crust, flour tortillas ice cream, flavored milks

STARCHY VEGETABLES – SOME DAIRY PRODUCTS – BAKED GOODS – muffins, OTHERS – candy and fresh, whole forms with skim or low-fat with bagels, scones, white bread, desserts, jam and jelly, no added sugar and little no added sugar wheat bread sugar, honey, syrups, foods added fat (example: milk, (not 100% whole-wheat), with added sugars (example: corn, sweet Greek yogurt) cookies, biscuits, doughnuts or sweeteners potatoes, white potatoes, butternut squash) SUGARY DRINKS – sodas, sweet tea, flavored coffee drinks, energy drinks, lemonade

©Cooking Light Diet OUR FAVORITE CARBS FOR WEIGHT LOSS

6. EDAMAME These fresh soybeans have These 10 balanced carbohydrate a crisp outside with a nutty, foods are our favorites for keeping creamy texture inside and are a good source of protein, fiber, and meals delicious and carbs in check. heart-healthy fats. When boiled, steamed, or roasted, use them in place of beans or nuts, or serve as a snack by themselves.

1. GARBANZO BEANS 7. ANY VEGETABLE THAT YOU CAN ROAST Inexpensive and full of fiber and protein, garbanzos are also Broccoli, green beans, Brussels sprouts, cauliflower, carrots, versatile. Toss them on salads in place of croutons, and peppers—the veggie doesn’t matter. Just toss it with roast in the oven for a savory snack, or blend to make a little olive oil, garlic, and salt, and bake on high heat for a hummus dip for crunchy vegetables. a quick and easy side. Roasting is ideal for many vegetables because it concentrates their natural sugars to give a 2. SPAGHETTI SQUASH caramelized, slightly crisp product. They’ll tempt even the This large, oval squash gives you several cups of spaghetti- most veggie-resistant eater in your family. like strands when cooked. Swap it for pasta or rice in recipes to cut calories and carbs and to gain valuable nutrients. 8. TORTILLAS Corn or whole wheat, keep tortillas 3. SWEET POTATOES on hand for quick and healthy Sweet potatoes are a nutrition meals: Wrap up scrambled powerhouse full of vitamin C, eggs, melt cheese and veggies beta-carotene, and potassium. between two for a quesadilla, Their natural sweetness makes or top with rotisserie chicken and them delicious when baked, salsa for a quick taco dinner. roasted, or mashed. They pair well with savory herbs and spices, too. 9. GREEK YOGURT Thicker and creamier than conventional yogurt, plain 4. QUINOA Greek yogurt is also higher in protein. Choose plain for the The protein and fiber content in this tiny whole grain is lowest sugar content, and flavor with fresh fruit, toasted more than what most other grains offer. Use quinoa in place nuts, and a tiny drizzle of honey. Use it as a protein-packed of rice or pasta in salads, soups, and main dishes. base for smoothies or as a healthier sub for sour cream, too.

5. BERRIES 10. CAULIFLOWER Berries provide a subtle sweetness This plain Jane veggie has become and keep you full thanks to their quite the rage thanks to its fiber and water content. newfound versatility. Riced or Serve alone; blend in a smoothie; finely chopped, cauliflower can toss in a salad; or top be used in place of flour to cereal, oatmeal, or yogurt. make lower-carb pizza crusts and biscuits and as a low-carb substitute for rice. Hesitant? You’ll be pleasantly surprised. We promise.

©Cooking Light Diet THE 5 SECRETS TO EATING CARBS AND LOSING WEIGHT Yes, you can eat carbs and lose weight. The key is following these five strategies.

PAIR WITH PROTEIN Pairing protein with carbs serves up a double whammy when it comes to shedding pounds. First, the body spends more energy (calories) digesting protein than it does carbs. Secondly, protein helps shut down appetite 1 and promote feelings of fullness both during and long after meals. The key is to choose healthy proteins—nuts, lean meats, fish, dried beans—and pair them with balanced carbs such as whole grains, fruits, and vegetables.

BE PORTION SAVVY Monitoring the amount you eat is key with all foods but especially with carbs since they’re what we often find ourselves craving. They’re also the foods that are easiest to grab when hungry or pressed for time 2 (think: packaged convenience foods). Read serving sizes and measure your food to ensure you’re getting enough but not too much. A few more tips: Serve your plate away from the dinner table, put leftovers away before eating, and portion snacks into single-serve containers immediately after buying.

AVOID PEAKS AND CRASHES Sure, that afternoon soda tastes good at the time, but how do you feel an hour or two later? You’re likely hungry and tired and not prepared to make healthy dinner choices. Avoid sugar highs 3 and the subsequent crash by skipping refined carbs and foods with added sugars.

CREATE A HEALTHY ENVIRONMENT Set yourself up for success by creating a healthy environment at home and at work. You can begin by asking yourself these questions: What really tempts you? What comfort foods do you find yourself reaching for when 4 you feel like you have no control over your eating, such as in a stressful or hungry moment? These are your trigger foods and the ones you’ve got to remove from your environment. Now, restock with healthy foods that you like and that will keep your blood sugar steady. Think fresh fruit, cut-up veggies, hummus, cheese sticks, and hot tea.

STRATEGIZE FOR EMOTIONAL TRIGGERS We all have different emotional relationships with food. Some eat when stressed or sad. Others eat to celebrate an achievement. Practice mindful eating by recognizing how your emotions affect your food choices. 5 Then create a plan to combat these triggers. If you eat mindlessly when you’re bored, occupy your mind with a crossword puzzle. If you’re a stress eater during the week, stock your workspace with healthy snacks.

©Cooking Light Diet HEALTHY CARB SWAPS BREAKFAST You’re already eating a healthy breakfast. Here’s how you can give it a carb-smart boost.

INSTEAD OF… TRY YOU SAVE… A package of apple-cinnamon ¾ cup cooked steel-cut oats topped with 7g carbs and 10g added sugar instant oatmeal ¼ cup chopped apple and dash cinnamon A plain bagel A whole-wheat English muffin 29g carbs A plain bagel A whole-wheat bagel thin 28g carbs 1 cup “healthy” multigrain flake cereal 1 cup cinnamon-honey whole-grain crunch 4g carbs and 13g added sugar; with lightly sweetened oat clusters cereal (such as Kashi GoLean Crunch) gain 5g each of fiber and protein 3 pancakes with 2 tablespoons maple syrup 2 whole-grain waffles topped with 1 29g carbs; gain 10g fiber and 9g protein tablespoon almond butter and 1/3 cup banana slices 2 tablespoons French vanilla 2 tablespoons light vanilla almond milk 9g carbs coffee creamer 1 cup orange juice 1 medium orange 14g carbs; gain 2g fiber 1 cup apple juice 1 cup apple slices 15g carbs; gain 3g fiber 2 tablespoons raisins on oatmeal 1/3 cup fresh blueberries or strawberry slices 9g carbs 1 tablespoon brown sugar on oatmeal 1 tablespoon chopped walnuts 13g carbs; gain 1g protein 2 tablespoons jam or jelly 1 tablespoon natural peanut butter 26g carbs and 21g added sugar; or almond butter gain 4g protein LUNCH Minor tweaks to your lunchtime favorites can equal big carb savings.

INSTEAD OF… TRY YOU SAVE… White or wheat sandwich bread Whole-grain bread or wrap 4g carbs; gain 3g fiber White or wheat sandwich bread Lettuce leaf wrap 25g carbs Large flour tortilla or wrap 8-inch whole-wheat tortilla 14g carbs 2 fajita-size flour tortillas 2 corn tortillas 16g carbs ½ cup coleslaw 2/3 cup roasted vegetables 10g carbs 1 ounce baked barbecue potato chips 1 ounce chipotle kale chips 11g carbs ½ cup potato salad 2 cups mixed greens with 2 tablespoons 13g carbs olive oil and vinegar dressing 8 salad croutons 2 tablespoons toasted pecans 8g carbs; gain 1g protein 2 tablespoons honey-mustard dressing 2 tablespoons olive oil balsamic dressing 6g carbs or raspberry vinaigrette 1 cup chicken noodle soup 1 cup vegetable soup 10g carbs Sweet tea (12 fl oz) Unsweet tea with lemon or water 31g carbs Sweet tea (12 fl oz) Half sweet tea-half unsweet tea (12 fl oz) 15g carbs Lemonade (12 fl oz) Sparkling water with lemon 45g carbs

©Cooking Light Diet HEALTHY CARB SWAPS SNACKS Snacks are a great place to begin balancing your daily carb intake.

INSTEAD OF… TRY YOU SAVE… 16 thin wheat crackers with 1 oz cheese 1 cup raw vegetables with 1 oz cheese 15g carbs 1 medium (16-oz) vanilla latte 2 cups hot tea with lemon and 27g carbs 2 teaspoons honey 1 cup fish-shaped cheddar crackers ½ cup shelled and roasted edamame 22g carbs 1 container fruit-on-the-bottom or 1 container fruit-flavored Greek yogurt 13g carbs sugar-sweetened fruit yogurt 20 mini pretzels 1 cup popcorn 19g carbs 1 (20-oz) bottle of soda Water 76g carbs 1 (12-oz) can of soda Water 39g carbs 10 pita chips with ¼ cup hummus 2/3 cup baby carrots with ¼ cup hummus 18g carbs 1 chocolate-chip granola bar 1 cup apple slices and 14g carbs 1 mozzarella cheese stick 1 package mini pretzels (about 32) ¼ cup roasted almonds and ½ cup blueberries 19g carbs; gain 6g fiber and 8g protein

DINNER These smart swaps pack in plenty of flavor, fiber, and good carbs.

INSTEAD OF… TRY YOU SAVE… 1 cup rice or couscous 1 cup cauliflower crumbles* 40g carbs 1 cup pasta 1 cup spaghetti squash* 28g carbs 1 cup pasta 1 cup zucchini “noodles”* 31g carbs 2/3 cup baked beans 2/3 cup black beans seasoned with onion, 14g carbs lime juice, and cilantro 2 slices pizza with traditional crust 2 slices pizza with thin crust 22g carbs 2 slices pizza with traditional crust 2 slices pizza with cauliflower crust 50g carbs 2/3 cup mashed potatoes 2/3 cup mashed cauliflower potatoes** 15g carbs 1 cup white rice 1 cup quinoa 6g carbs; gain 5g fiber 1 French bread roll ½ cup fruit salad 25g carbs

TREATS

INSTEAD OF… TRY YOU SAVE… 2 peanut butter chocolate cups 1 dark chocolate square with 9g carbs 1 tablespoon natural peanut butter 2 chocolate-chip cookies 1 milk chocolate square 10g carbs ½ cup sorbet ½ cup frozen grapes 23g carbs 1 frosted sugar cookie 1 shortbread cookie 31g carbs Margarita (8 fl oz) The Cooking Light Margarita 56g carbs Sangria (8 fl oz) White or red wine (5 fl oz) 14g carbs Regular beer (12 fl oz) Light beer (12 fl oz) 8g carbs

LOW-CARB PASTA & RICE

Veggie noodles and cauli-rice are great ways to cut carbs and calories and to get more vegetable servings. You’ll also be surprised how much you don’t miss pasta or rice when you eat them.

Use zucchini spirals or spaghetti squash strands in place of pasta. Steam (or sauté for more flavor if desired) then serve with your favorite pasta accompaniment. In place of rice, try steaming riced cauliflower (or fine cauliflower crumbles), then sauté and season.

MASHED CAULIFLOWER POTATO RECIPE

For deeper flavor, roast the cauliflower first and then purée until creamy. Fold into your potatoes, and round it out with milk, a touch of butter, and a sprinkle of seasonings.

Boil 1 pound chopped peeled baking potato 15 minutes or until tender. Drain; mash. Coat 1 pound cauliflower florets with cooking spray; roast at 400°F for 15 minutes or until browned. Place cauliflower in a food processor; process until smooth. Fold cauliflower into potatoes. Add ½ cup warm 2% milk, 2 tablespoons butter, ½ teaspoon salt, and ¼ teaspoon black pepper; stir well.

SERVES 6 (serving size: 2/3 cup) 1 serving has 120 calories, 4.5g fat, 19g carbs, 3g fiber, and 3g protein

THE COOKING LIGHT MARGARITA

1 ounce premium or silver tequila, ½ ounce Cointreau or other orange-flavored liqueur, 1½ ounces fresh-squeezed lime juice. Shake with ¾ cup ice; garnish with lime.

SERVES 1 (serving size: 1 drink) 130 calories, 0g fat, 10g carbs, 0g fiber, and 0g protein