Curbing Carbs Naturally

Can you cut your weight by cutting carbs?

Some weight loss plans out there say you can, but do they work? Are they safe? Is cutting carbs compatible with a natural lifestyle?

There's no consensus on what is the best type of low carbohydrate diet. Various diet plans recommend a range from 20 to 100 grams of carbohydrates daily. Many of these diets advise limiting consumption of carbs such as bread, rice, pasta, potatoes, and added sugars, but they differ in execution and detailed instructions. Plus, it's important to note that there are no official government recommendations for daily carb amounts or types of food. In fact, the FDA has no definition for a low-carbohydrate food.

To help make sense of all this, remember that "one-size-fits-all" simply doesn't work when it comes to dieting. Your nutrition choices should be determined by your genetics, lifestyle, activity level, health status, and special needs. You may need to experiment before determining what works best for you.

Some people find that cutting back on carbohydrates is optimal for their health, weight, and blood sugar levels, and they decide to limit their carb intake as part of an overall healthy lifestyle. If you're among them, the following general recommendations are intended to help you select, in a healthy manner, appropriate carb-conscious foods.

Incorporating Controlled-Carb Foods

To support health and longevity, the best dietary advice is to eat fresh, whole, high quality, unprocessed foods — the kind that Whole Foods Market has always offered. One of the easiest ways to reduce carb consumption is to avoid products with added sugars, including desserts, soft drinks, and snacks. And, although fresh fruit juice is a wholesome beverage, it's best consumed in small quantities or diluted to minimize its concentrated sweetness.

If weight control is your main reason for cutting carbs, remember that watching calories, controlling portion sizes, and increasing activity levels are also important for long-term success, and that dietary extremes should be avoided. Gradual weight loss is the best way to keep it off.

Meat and Poultry

Protein-packed meat and poultry make up the bulk of many controlled-carb diets.

Fish and Seafood

Fresh fish are high in protein and are often carbohydrate free. Shellfish generally contain some carbohydrates. Prepared seafood products such as crab cakes or breaded fish may contain moderate amounts of carbohydrates.

Fruits

No need to stay away from nature's sweets! Be aware that a sizable percentage of the carbohydrates in certain fruits are due to their high fiber content and that fiber is essential for the body. Fiber is generally subtracted from total carbohydrates when determining "net carbs" — the carbs thought to affect blood sugar and, therefore, weight loss. See Demystifying Carbohydrate Lingo for more on "net carbs.

High carbohydrate fruits can still be part of a healthy diet if used in moderation. Apples, figs, mangoes, melons, oranges, pears, pineapple, and watermelon add fiber, nutrients, and delicious flavors.

Vegetables

It's important to eat plenty of produce even when adhering to a controlled carb diet. Colorful vegetables provide fiber, vitamins, minerals, and numerous phytochemicals. The carbohydrate content of vegetables varies greatly, but non-starchy, brightly colored vegetables are a safe bet for those watching their carbs.

Remember that starchy vegetables, usually shunned on low carbohydrate diets, are packed with phytochemicals and are nutrient dense. Small portions of beets, carrots, artichokes, winter squash, pumpkin, parsnips, rutabagas, and sweet potatoes can make healthful additions to any meal.

Cheese, Dairy, and Eggs

Unprocessed cheeses generally have very few carbs. Dairy products such as yogurt, kefir, cottage cheese, and ricotta can contain more carbohydrates; if you are cutting your carbs, look for whole milk and unsweetened varieties. Eggs are an easy, healthful, and economical way to meet protein needs.

Nuts and Seeds

Most nuts and seeds are low in carbohydrates and offer the added benefit of "good fats" so you can feel good about indulging.

Grains and Beans

A positive recommendation from many controlled-carbohydrate diets is to eliminate nutrient-poor, refined carbohydrates, including white flours and sugars. Such foods are a nutritionally inferior choice because they've had most of their fiber and nutrients removed. Replacing them with whole grains and beans can be critical to any healthy, balanced diet when eaten in moderation.

Because whole grains are "whole," they provide starch, fiber, protein, and nutrients. Examples include whole wheat, brown rice, oatmeal, quinoa, and buckwheat .

The fiber in whole grains and beans is necessary to promote a healthy intestinal tract, support healthy cholesterol levels, and maintain balanced blood sugar levels. It's vital to eat enough fiber while watching your carbohydrates (many controlled carb diets are very low in this important nutrient).

Breads containing nuts or seeds, sprouted breads, and sourdough breads generally contain fewer carbohydrates. For those wishing to eliminate traditional carbohydrate grain products, controlled-carb breads, crackers, tortillas, and even cookies and pasta are available.

Soy Products

In general, soy foods are lower in carbohydrates. Check out our frozen foods section for additional meat substitutes that feature soy.

Snacks

Choosing healthy snacks on a carb-conscious diet might be challenging. Many of the new reduced-carb snack products contain artificial ingredients that do not meet Whole Foods Market's Quality Standards, which means you won't find them on our shelves. Instead, look to the vegetables, fruits, nuts, and seeds mentioned previously, as well as to these general suggestions:

• Cheese Sticks
• Eggs (hard-boiled, deviled, salad, etc.)
• Jerky
• Nutritional Bars
• Olives
• Pâté
• Pesto
• Protein Powder Shakes
• Selected Spreads & Dips

Beverages

Simple is best when it comes to beverages. Use still or sparkling water or unsweetened coffee and tea (green, black, white, and herbal). Keep in mind that one of the easiest ways to cut carbs from your diet is to eliminate sugar-containing beverages, including sodas, sweetened teas, sports drinks, beer, and even juices.

Going Forward

Remember, many theories exist about what constitutes a "perfect" diet. We believe a good foundation for any diet consists of a mix of fresh, minimally processed foods from all food groups, including: lean proteins; fresh fruits and vegetables; whole grain-based breads, cereals, and pastas; and heart-healthy fats such as olive oil, nuts, and avocado. And, just as important, a good diet contains delicious foods you enjoy and is one that you can maintain as an ongoing lifestyle choice.