How do I tell what are good carbs and what are Bad ones

[atmasters]

I am having a hard time with reading health Lables ? I do not know what are the Good carbs and what does not count on the carb watch and what are the dreaded carbs. I am off the introduction and I only eat maybe 20 carbs a day and have been pretty much living on introduction. can some one PLEASE break down how to read the heath lables on food so I can start to enjoy some of the good stuff.

[fridayeyes]

You will not find this info on the label, I'm afraid. In general, less processed, natural carbs are better than highly refined and processed carbs.

Example:
beans, peas and legumes
carrots
Apples, oranges, peaches, strawberries
steel cut oats
brown rice
whole, cooked barley
organic, unsweetened yogurt

These are fairly whole and natural carbs. They are on the lower end of the glycemic scale, meaning that they have a small impact on blood sugar and insulin response.

As compared to:

Minute rice
White bread
Orange juice
applesauce
corn bread
banana muffins
Cheerios
Baked potatoes
jams and jellies
instant oatmeal

This second list contains much more highly processed foods. These will have a stronger effect on blood sugar and insulin, and should be avoided.

This type of info is covered at length in such books as The New Atkins Diet, The GI Diet, Protein Power, etc, including much more comprehensive lists. You may benefit from a trip to your library or bookstore.

Cheers,

Friday

[atmasters]

Thanks for the input That realy does help out. have a great day

[Lisa N]

atmasters, you may find this link regarding labels and label reading helpful as well: http://forum.lowcarber.org/showthread.php?t=28869

HTH! :)

[cs_carver]

If it's white, avoid it.

Agree that hitting the books is the best answer long-term. Much will be revealed.