Who breaks it: Christine Avanti, clinical sports nutritionist and author of Skinny Chick Don't Eat Salads. She was raised on homemade "white" pasta by her Italian immigrant grandparents.
Why you can, too: Carb lovers have long been warned against highly processed products because they are believed to cause a blood sugar spike. But research published in the Journal of the American Dietetic Association found that people on high-carb diets were slimmer than their pasta-phobic counterparts even when they threw "bad" carbs like white bread into the mix of fiber-rich whole grains.
Do it right: Follow the U.S. Department of Agriculture's recommendation of six ounces of carbs each day and make sure at least half come from whole grains. Then measure out a serving of refined carbs, such as a cop of cooked white pasta, and dig in guilt free. If a single cup won't cut it for you, pair your pasta with filling protein, such as a meaty red sauce made with extra lean ground turkey.
Check out Christine's book, which de-mystifies the opaque secrets of obesity research and makes them work for you in your real life!
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