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Carb Combo Diets

Based on the motto, "no foods are off limits," the carb combo diet allows frustrated dieters a less-structured way to lose weight. Rather than banning any particular foods, a carb combo diet promotes working off the glycemic index to combine carbohydrates that are quickly broken down with those slowly turned to energy.

  1. The Glycemic Index

    • Apples score 22 on the glycemic index. This is a "low" classification.

      Understanding the glycemic index is a must for a person following a carb combo diet. This is a scale between 1 and 100 that measures the effects of certain foods on blood-sugar levels. Foods that break down quickly during digestion, such as white bread and simple sugars, are scored higher. Foods that are more slowly processed, such as fruits, vegetables and whole-grains, are scored lower on the scale.

    Fast Digesting Carbs

    • Fast carbs are high in sugar, and low in fiber and protein.

      Quickly-digested carbs are made of simple sugars that are easily broken down and translated to energy. Examples include sugar, fruits and vegetables low in fiber, and white carbohydrates. Because of their effects on insulin, these foods cause energy to temporarily spike and then slump if eaten alone. Diets of mainly fast-digesting carbs are linked to obesity and diabetes. However, fast carbs are recommended for people trying to build weight or who engage in strenuous exercise.

    Slow Digesting Carbs

    • Nuts are high in protein and are classified as slow carbs.

      Unlike fast carbs, slow carbs are high in protein and fiber that don't cause spikes in blood-sugar levels. Examples include whole-grains, nuts, fruits and vegetables high in fiber and dairy products. These foods take longer to be processed by the digestive system, so they provide longer-lasting, steadier energy. These foods are often suggested for people who want to lose weight. They also have benefits for heart and brain health.

    Combining Carbs

    • The concept behind carb combo diets is that fast carbs aren't off limits. Rather, the idea is that, if they are correctly paired with slow carbs, they can help with weight loss. Generally, carb combo diets suggest pairing fast carbs with protein and slow carbs. A standard meal might include steak, potatoes and broccoli.

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