Dear Kathleen,
 
I need to lose weight. Do I need to cut out carbohydrates? I have heard there are good and bad carbs. Which ones are bad?

Stacey


Dear Stacey,

Whether you're on a diet or not, cutting carbs isn't such a bad idea as long as you cut back on the right ones. Grab-and-go good health enemy number one; junk food. It's become the home meal replacement nobody wants to talk about. Junk foods or non-food as I like to refer to them, offer instant gratification solutions when help-I'm-hungry appears out of nowhere, but they're comprised of empty calories and empty carbs, the "bad" ones. They don't serve you nutritionally and won't help you win the weight war.

Words to the Low Carb Wise:

Don't get fooled into thinking carbs are the enemy. The brain's primary source of energy is the carbohydrate. Your body simply cannot function without them.

Do learn how to differentiate between good carbs and "bad", simple and complex. Ever notice that soon after eating a candy bar you're hungry again? This simple carbohydrate snack causes your blood sugars to spike, leaving you with false hunger pains. Making informed food choices can be your ticket to permanent weight loss.

Simple carbohydrates include junk food, processed foods, some fruits, some vegetables and milk. While it can be argued there might be some nutritional value in junk food, calorie for calorie, carbohydrates found in fruits, vegetables and milk are far more nutrient dense. Complex carbohydrates take longer to break down in your body which means your blood sugars won't spike.

Do educate yourself on the difference between high fiber and low fiber complex carbohydrates. Fiber fills you up faster for longer periods of time. A full-on-the-right-stuff happy stomach buys you a clear mind to make rational food choices throughout the day.

Potatoes, pasta, rice and white bread are low fiber sources of carbohydrates. Your body processes these more quickly into simple sugars. Balancing them with high fiber complex carbohydrates such as broccoli, lima, pinto and kidney beans, lentils and spinach slows the process down and is a great way to work more nutrition into meals without eliminating some of your favorite foods.

Do make an effort to consume a varied diet comprised of foods found in nature versus processed foods. Help-I'm-hungry can't hold you hostage at the vending machine when you're satiated from consuming a healthy mix of simple and complex carbohydrates, lean protein and good fat.

Pasta with broccoli and hot pepper is a great example of balancing simple carbohydrates with high fiber complex carbohydrates. To prepare; bring large pot of salted water to a boil. Cook 1/2 pound pasta noodles such as orrechiete until al dente. Reserve one cup of the pasta cooking liquid.

While noodles are cooking, in a non-stick pan over medium-high heat, cook 2 ounces of diced pancetta or country bacon, 1 to 2 minutes or until just softened. Add 1/2 medium sweet onion that's been thinly sliced, 1 clove minced garlic and 1 pound of broccoli florets cut into bite size pieces. Cook until broccoli is crisp, tender and browned a little, about 7 minutes. Add 1/2 teaspoon red pepper flakes and stir to combine. Season to taste with salt and pepper. Remove pan from heat, add 1 Tablespoon red wine vinegar and 1 Tablespoon lemon juice.

Add the cup of reserved pasta water and the noodles. Toss to combine. Taste and adjust seasonings. Serve immediately. Makes 4 servings.

Up the good calories: Add any other veggies you think you can get away with serving. Cut them small enough to cook in the same time as the broccoli. Cauliflower would be lovely but you might want to zap it real quick in the microwave to soften it a little.

kd@chefkathleen.com