Smarter carbs: don't sacrifice your health to cut carbs. The right choices will help you lose weight—and keep it off—as you stay heart-sound

Natural Health, March, 2005 by Daryn Eller

Yet beans don't have to be off your shopping list for long, nor should they be. Low-carb diets have proven effective in helping people lose weight, but haven't been great for helping them keep the weight off, Mangels points out. Because these plans can get boring, people don't tend to stay on them. So, eventually working beans back into your diet--along with a variety of fruits and vegetables--not only makes sense healthwise, it also helps prevent the pounds from creeping back.

Ultimately, it comes down to balance. Take the lessons of low carb to heart--that is, eat fewer highly refined, low-quality carbs, and work some lean, high-quality protein into your meals so you're less likely to head back to the fridge in an hour. Then put into practice what you know about minimizing saturated fat and maximizing antioxidant-rich foods in your diet. "That," confirms Havala-Hobbs, "is the best path to good health."

WHERE THE CARBS ARE

Which sources of vegetarian protein have the least Garbs?
Here's a comparison.

FOOD                        CARBS    PROTEIN

cheddar cheese (1 oz)       0.36 g     7 g
walnuts (1 oz)               3 g       7 g
cottage cheese, 2% (4 Oz)    4 g      15 g
pumpkin seeds (1 oz)         4 g       9 g
tofu, firm (1/2 CUP)         5 g      20 g
almonds (1 oz)              5.6 g      6 g
almond butter (2 T)          7 g       5 g
pistachio nuts (1 oz)        8 g       6 g
tempeh (3 oz, cooked)        8 g      16 g
milk, 1% (1 cup)             12 g      8 g
soy milk (1 cup)             12 g     11 g
edamame (1 cup)              20 g     22 g
kidney beans (1 cup)         37 g     13 g
lentils (1 cup)              40 g     18 g
pinto beans (1 cup)          45 g     15 g

Source; USDA Nutrient Data Laboratory

Thai Hot and Sour
Salad With Crispy Tofu

Serves 4

7   ounces firm tofu
    peanut oil or sunflower
    oil, for frying

Dressing
2   red chilies, de-seeded
    if large
2   cloves garlic
4   tablespoons light
    soy sauce
4   tablespoons lime juice
4   tablespoons Splenda

Salad
11  ounces rutabaga, grated
2/3 cup green beans,
    sliced lengthwise
1   red bell pepper, cored
    and thinly sliced
4   green onions, sliced
2   handfuls of fresh mint
    leaves
1/2 cup toasted peanuts,
    ground

1. Drain the tofu and wrap in
paper towels until ready to use.

2. Make the dressing by pounding
all the ingredients in a
heavy mortar or by processing
them in a blender. Combine the
rutabaga, beans, bell pepper,
green onions, mint, and half
the peanuts. Toss with half the
dressing.

3. Heat a shallow layer of oil in
a skillet over high heat. Cut the
tofu into 3-inch slices and fry,
turning once, until golden all
over. Drain on paper towels.

4. Spoon the salad onto plates
and top with tofu. Toss with
the remaining dressing and
sprinkle with the remaining
peanuts.

Per serving:

283 calories, 55% fat (18 g; 2.7 g
saturated), 28% carbs (20 g),
17% protein (12 g), 5 g fiber,
186 mg calcium, 2.6 mg iron,
679 mg sodium.

WHICH DIET HELPS YOU LOSE WEIGHT?