?'s about carb competitors and grains
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?'s about carb competitors and grains
| Sun, 04-17-2005 - 2:41pm |
Hello everyone.
I am starting phase 2 tommorow and as usual I have a few questions.
Okay..The card competitors seems simple enough to understand ..I want to slow down the digestion of sugar in carbs right? And theres various things that do this. One being fiber. So if I have a piece of whole grain bread..which has fiber in it...I still need a carb competitor for this?(which it says in the outline..or are they referring to white bread??) And I am still trying to avoid sugars for the most part right? But if I were to eat fruit..this is something I would want to have some fiber with because of all the sugars in fruit? And is enriched wheat something that I DONT want? I will most likely be introducing just one serving of grains the first week then the 1 serving of fruits maybe two days later the same week. I will gradually work up to 2 of each the 2nd week and so on until I reach the the recommended allowances. This is ok right? And also..since I work out quite a bit..won't the right carbs help with energy for my workouts if eaten at the right time preferrably before my workouts? I have always thought that carbs..the right ones..which I am now learning better...are useful when working out.
I am starting phase 2 tommorow and as usual I have a few questions.
Okay..The card competitors seems simple enough to understand ..I want to slow down the digestion of sugar in carbs right? And theres various things that do this. One being fiber. So if I have a piece of whole grain bread..which has fiber in it...I still need a carb competitor for this?(which it says in the outline..or are they referring to white bread??) And I am still trying to avoid sugars for the most part right? But if I were to eat fruit..this is something I would want to have some fiber with because of all the sugars in fruit? And is enriched wheat something that I DONT want? I will most likely be introducing just one serving of grains the first week then the 1 serving of fruits maybe two days later the same week. I will gradually work up to 2 of each the 2nd week and so on until I reach the the recommended allowances. This is ok right? And also..since I work out quite a bit..won't the right carbs help with energy for my workouts if eaten at the right time preferrably before my workouts? I have always thought that carbs..the right ones..which I am now learning better...are useful when working out.

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I'm having a hard time w/this aspect of SBD...I've just started P2 and was already having difficulty eating all the servings in P1 but now have to eat 2 additional items each day!
The last 2 mornings I've had high fiber bran cereal w/skim milk... Does the fiber in teh cereal count? Yesterday I had some LF ham with it and today I tried to eat some celery w/PB but ended up not having time or appetite to actually eat it until about an hour later. I find I'm pretty full from the cereal so it's hard to get more in to compete w/ it!
For fruit, I had 1/2 an apple (large) w/PB yesterday...I was hoping the fat from the PB would count. It made me kind of queasy so not sure what that means. Today I had plain FF yogurt w/a kiwi and some LF turkey & lettuce for lunch... so far so good.
Am I on the right track? I think the breakfast meal is the hardest one for me to add a competitor to...any suggestions that don't involve nuts? I'd like to save the PB for snacks or fruit later in the day.
I usually hit about 4 C veggies per day in P1 before being too stuffed to eat any more. Now I notice it's dropping closer to 3 C. I just can't seem to physically get so much food into myself! I try to eat veggies first, so that means my protein can be on the low side some days if I get too full from the veggies. I don't know how everyone manages once up to 3 fruit & 3 grain! I'm already eating constantly and rarely feel any signs of hunger. Not sure how I'm going to fit in so many more servings (but trying not to take one week at a time!).
I eat my cereal or oatmeal with a slice of turkey bacon or I sometimes have a glass of V-8. What about eating your celery with laughing cow light cheese?
HTH
Amy :)
Sorry, just want to make sure I understand this.. **blushes**
Thanks,
Laura
Hi Laura,
I thought this post really explained carb competitors well.
This may help too - this post goes into a lot detail about the WHY, but it doesn't really list out the types and examples:
(Published 8/6/03) On the South Beach Diet™, anything you eat that slows the digestion of sugars in carbs is, by definition, good. Slowing down digestion of carbs results in your body producing less insulin. Less insulin means a less dramatic drop in blood sugar. A diminished rise and fall of sugar means less hunger later. Here are three important food components that will slow down digestion.
1. Fiber. Fiber is the major factor that slows the absorption of sugar. That's why highly processed oatmeal, for example, is worse, diet-wise, than the steel-cut variety. The latter has all the fiber still intact, and before the stomach can get to the sugars in the oatmeal, it has to separate them from the fiber. Once isolated, the fiber passes undigested through your system; its dietary importance comes from its ability to slow digestion down. It is an obstacle to digestion--a good one.
2. Fat. Fat, too, slows the speed at which your small intestine accesses the sugars you've eaten. That's why it's better to have a little olive oil or some low-fat cheese on your bread than it is to eat the bread alone. For the same reason, having a baked potato topped with low-fat sour cream is better than eating it plain. The calorie count might be higher, but the fat contained in the sour cream will slow down the digestive process, thereby lessening the amount of insulin that the potato prompts your body to make.
3. Acid. Acidic foods, such as lemon and vinegar, also slow the digestive process, therefore cutting back on the rise in blood sugar. You can dress salads or vegetables in both and enjoy the benefit. Even sourdough bread will slow digestion because, although it is not high in fiber, it is acidic.
spring06sig2
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