By Nicci Micco, M.S., editor-at-large for EatingWell Magazine
I've never been a fan of low-carb diets: our bodies and our brains need carbohydrates to work effectively. (Find out 6 more reasons your body needs carbohydrates here.)
Of course, not all carbohydrates are created equally. First of all, fruits, dairy and vegetables are all sources of carbohydrates. And when it comes to starches, there are indeed "good" carbs (we'll get to that in a sec) and the "bad" ones that, if you eat them all the time, can raise your risk of developing diseases like heart disease and diabetes. (We're talking about doughnuts, cakes and even refined white breads.) On the flip side, eating "good carbs" in place of refined ones can reduce your risk of these very same diseases-and may even help you to lose weight because they're generally rich in fiber.
Related:
7 Foods That Do the Weight-Loss Work for You
Here are 6 "great" carbs to keep in your diet.
Whole-wheat pasta. Because sometimes you just
need pasta-and whole-wheat kinds offer two to three
times more fiber than refined white varieties, but
they're just as versatile and delicious. (Similarly
whole-wheat bread and brown rice are healthier choices
than their "white" counterparts.)
To cook: Follow the package directions!
Recipes to Try:
Slimmed-Down Fettuccine Alfredo & More Skinny Pasta
Recipes
Quinoa: Consider it souped-up couscous. A
delicately flavored whole grain, it provides some fiber
(2 grams per 1/2 cup) and a good amount of protein (4
grams). Note: Research shows protein can help you feel
full for longer. Rinsing quinoa removes any residue of
saponin, its natural bitter protective coating.
To cook: Bring 2 cups water or broth to a
boil; add 1 cup quinoa. Reduce heat to a simmer, cover
and cook until the liquid has been absorbed, 15 to 20
minutes. Fluff with a fork.
Recipes to Try:
Pear-Quinoa Salad and More Low-Calorie Quinoa Recipes
Barley is available "pearled" (the bran has been
removed) or "quick-cooking" (parboiled). While both
contain soluble fiber that helps keep blood cholesterol
levels healthy, pearl barley has a little more.
To Cook: Pearl barley-Bring 1 cup barley
and 2 1/2 cups water or broth to a boil. Reduce heat to
a simmer; cook, covered, until tender and most of the
liquid has been absorbed, 40 to 50 minutes. Let stand 5
minutes.
Quick-cooking barley-Bring 1 3/4 cups water or broth to
a boil; add 1 cup barley. Reduce heat to a simmer; cook,
covered, until tender, 10 to 12 minutes.
Bulgur is cracked wheat that's been parboiled so
it simply needs to soak in hot water for most uses-a
perfect low-maintenance grain. It's also a good source
of feel-full fiber: just 1/2 cup delivers 5 grams.
To Cook: Pour 1 1/2 cups boiling water or
broth over 1 cup bulgur. Let stand, covered, until light
and fluffy, about 30 minutes. If all the water is not
absorbed, let the bulgur stand longer or press it in a
strainer to remove excess liquid.
Wheat Berries are the whole, unprocessed
kernels of wheat. They're terrific sources of B
vitamins, iron, magnesium, zinc and, yes, fiber.
To Cook: Sort through wheat berries
carefully, discarding any stones, and rinse with water.
Bring 4 cups water or broth and 1 cup wheat berries to a
boil. Reduce heat to a simmer, cover and cook, stirring
occasionally, until tender, but still a little chewy,
about 1 hour. Drain.
Popcorn. Because when you're craving pretzels or
potato chips...you're certainly not going to reach for a
bowl of oatmeal. Popcorn satisfies a snack craving
and it's a whole grain. No, I'm not kidding: 3 cups
of popped popcorn (what you get by popping 1 heaping
tablespoon of kernels) equals one of your three
recommended daily servings of whole grains and contains
3 grams of fiber.
To cook: Toss a heaping tablespoon into an
air popper.