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When trying to lose weight, many people cut out carbs. But this is a huge misconception, according to a top nutritionist. Instead of chips, she recommends roasting potato wedges with olive oil and rosemary for a healthy alternative. Low-carb can be anything up to grams of carbs per day, she explains, which can include several pieces of fruit a day and even small amounts of whole, starchy foods like potatoes. But although starches like grains and potatoes get broken down into glucose in the digestive tract, raising blood sugar levels, the sugar in a potato is not the same as that of a chocolate bar. A balanced diet with portion control and complex carbohydrates can work well for weight loss. When following a low-carb diet, many people turn to foods that are high in fat and calories – even the good fat in too large a portion can cause a problem with weight gain, Lambert points out. Fat is 9 kcal per gram, carbs and protein are 4 kcal per gram, and alcohol is 7 kcal per gram.
For years we’ve been hearing that cutting carbs should be a cornerstone of most diets, but it turns out you should keep eating some of them. As a cereal grain, barley may have the ability to increase the levels of a hormone tied to satiety. A Swedish study discovered that boiled barley kernels can change bacteria in your gut, which in turn can boost your metabolism. Researchers also found that this fibre-rich starch was shown to “decrease hunger sensations”. You can add this nut-like food to your diet by using it in baked goods and breakfast items, or tossing it in salads and soups. Maple water does not sound like it would be carb-heavy, but the dose of sugar which is also referred to as a simple or fast-acting carb may make some assume that it is a “bad” beverage. But here’s the sweet truth: “Although coconut water seems to get all the attention these days, maple water is some healthy competition,” says the registered dietitian and Los Angeles-based entertainment nutritionist Shira Lenchewski.