11 ways to replace bad carbs with good carbs

Thanks to the popularity of low-carb diets, many of us watch the amount we eat. It's time to also be aware of the kinds of carbs we are eating. Here are some simple ways to swap out the bad carbs in your diet for the good ones.

There are good carbs — ones that are in a natural state and high in fibre, such as those in whole grains — that are digested slowly.

Then there are the bad carbs. These are ones that have been processed and refined — such as those in white rice and white flour — so they are digested quickly, causing blood sugar surges that lead to weight gain and health problems.

• The first thing a waiter brings to your table is a basket of bread and rolls made from white flour.
• Tell him to take it away or ask him to replace it with whole-wheat varieties.

• Instead of white rice, ask for brown.
• Brown rice hasn't been processed so it still has its high fibre and nutrients. Limit how much you eat to 175 grams (3/4 cup).

• Skip the rolls and tortillas and make a sandwich with lettuce leaves.
• Fill them with cheddar, salsa and chicken; or sesame seeds, peanuts, bean sprouts and shrimp with a little soy sauce.

If you can't live without potato chips, tortilla chips and cookies — which are mostly bad carbs — buy them in lunch-box size bags — 35 grams (1 1/2 ounces) — and limit yourself to one a day.

Everyone loves a big bowl of pasta, which is fine to eat every now and then. If you're sensitive to carbs or wish to cut back, here are some alternatives to the usual pasta dinner:

• Switch to whole-wheat pasta. It's higher in fibre with a firm, al dente texture.
• Grill vegetables such as eggplant, zucchini, peppers and onions and slice into long, thin pieces. Add your spaghetti sauce to the vegetables for a tasty and immensely healthy meal.
• Try other healthy whole grains as a replacement for pasta. Spaghetti sauce goes better than you'd expect on brown rice, barley, or chickpeas.

• Measure out 35-gram (one 1/2-ounce) portions of nuts or cheese, then put one of each into snack bags.
• You'll have a handy, reasonable snack at the ready.

• The effect of potatoes on blood sugar depends on how they are prepared; the skin adds fibre and nutrition. Just keep your portion size modest.
• New potatoes tend to have fewer bad carbs than other types of potatoes.

• Eat every three to five waking hours, and only until you're satisfied, not stuffed.
• You should never reach the point where you feel ravenous.
• Not only is that a recipe for overeating, but your body will crave sugary, quick-to-digest bad carbs to satisfy the need for fast fuel.

• This high-fibre breakfast food is a much healthier choice than bacon and eggs.
• Sweeten it with sugar-free sweetener or sugar-free granola and toss in some fresh or dried fruit for good health.

• Popcorn isn't a bad food — it does contain some useful fibre. But it also happens to be a bad carb with little nutritional value.
• At the theatre, it's often drowning in salt and fat. Better snacks might be small bags of nuts or seeds and fresh or dried fruit.
• Just take them into the theatre with you. Saves you money, too.