It’s so easy to go overboard on flour tortillas, pasta, chips and rice. But if you choose the right carbohydrates and what you eat with them, it can help reduce your cravings, help you feel full longer, and can even help you lose weight.
Three Steps to keep your carb cravings under control:
1. Choose whole grain foods instead of refined simple carbs. Whole grains, such as corn tortillas, brown rice and whole wheat pasta contain fiber and other nutrients that help you feel full and are better for your health. Whole grains provide B vitamins, omega 3 fatty acids and antioxidants. They also have been found to help reduce your risk of developing diabetes.
2. Watch your portions. Only a quarter of your plate should be a carbohydrate. Too many carbohydrates can add inches to your waistline and raise your risk of diabetes and heart disease.
3. Always add a healthy protein. Proteins such as peanut butter, beans, fish and chicken, fill you up and keep hunger pains away. An added bonus is that if you eat less refined carbs and increase protein in your diet, it can help decrease triglyceride levels and increase HDL’s, the good cholesterol.
Here are some easy swaps you can do right now:
| Instead of this: | Have this: |
| White toast with jam | Whole wheat bread with peanut butter |
| A bag of chips | Low-fat whole grain crackers with low fat string cheese |
| Bowl of pasta with marinara sauce | Whole grain pasta with grilled chicken |
| Flour tortilla with butter | Corn tortilla with beans |