Low carb-vegetables are highly recommended if you're trying a diet plan like Atkins, South Beach, Zone, Glycemic Index, Sugar Busters! and others advocate low-carb fruits and vegetables to varying degrees.

But low-carb vegetables are not just for dieters. Nutritionists agree that fruits and vegetables are the cornerstones of a healthy diet -- supplying essential vitamins, minerals and fiber, while helping to protect our bodies against diabetes, heart disease and cancers.

Low-carb vegetables are especially appealing because they contain less sugar than other vegetables, which allows someone to eat larger amounts without gaining weight.

You probably already know that starchy vegetables like potatoes, yams, corn and peas are higher in carbohydrates. Green, leafy vegetables like lettuces are the least starchy. However, the exact carb count in a vegetable depends on the serving size. Also, when counting carbs in vegetables, the fiber is not counted and can be subtracted from the total number of carbohydrates.

Those trying to follow a low-carb diet, which usually depend on low-carb vegetables, should check with their nutritionist or with the specific diet plan to see which vegetables they are allowed to eat. If the plan does not recommend specific produce choices, you might try low-carb vegetables from the list below. They're great ways to get your USDA -recommended five to nine servings of vegetables per day.

Leafy vegetables
Arugula
Bok choy
Broccoli raab
Collard greens
Kale
Lettuce
Mustard greens
Spinach

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Trying to lose weight in a hurry? Most of us will cut out carbs like pasta, sugar and potatoes, but recent reports warn you should not be so hasty -- while the pasta and sugar can probably go, potatoes are actually a powerful weight loss tool.

Here's the thing: Most people assume potatoes will make them fat because they're typically regarded as having a high glycemic index. But according to a study by the British Journal of Nutrition, this is technically not true -- the GI of a potato depends on the type and how it's cooked. Plus, experts are quick to point out that potatoes aren't in the same carbohydrate league as sugary sweets and refined flour -- eating them will help you stay full longer than you would eating simple carbs like sugar.

Still not convinced that potatoes are for you? Here are some spud stats to keep in mind:

We all know that breakfast is the most important meal of the day. But just eating isn't enough -- what you eat is important too. And if you're looking to shed a few pounds before hitting the beach this summer, it's especially crucial to make the right choice in the morning.

Recent research published in The Journal of Nutrition shows that those trying to slim down should stick to low-GI foods in the morning to maximize their fat-burning results at the gym.

Confused? Low-GI foods are those with a low Glycemic index -- think things like whole grains, lean proteins, healthy fats and fresh fruits and veggies -- all lower in sugar. Things you should cut from your morning meal to lower the glycemic index? Sugar (like the stuff in your coffee), processed breakfast cereals, pastries, white breads, high-sugar jams and spreads, fatty meat (like bacon), full-fat dairy products and sugary juices.

Need more ideas? Check out the Low-GI Diet Meal ideas for some inspiration.

If the glycemix index (GI) ranks foods based on how they affect your blood sugar -- a higher GI score means a higher blood sugar -- how could a sugar-packed Twix candy bar have a lower GI score than watermelon? GI diet fans say high glycemic foods raise your blood sugar too fast, which triggers the release of the fat-storing hormone insulin. Stick to low glycemic 'good' carbs and you'll stabilize your blood sugar, insulin levels and, ultimately, your hunger. So what's up with that Twix bar?

Check out these tricky GI loopholes and you'll understand:

• GI doesn't compare real-world portion sizes. It's based on serving people 50 grams of digestible carbohydrates (starch and sugar), but not fiber. That matches three-quarters of a king-size Twix, which is equivalent to five cups of diced watermelon. So really, a single serving of watermelon has much less sugar than that Twix.
• GI can vary 23 to 54 percent from person-to-person, not just food-to-food. Timing of ingestion matters, too. One intense weight-training session can reduce the impact of a high-sugar drink on blood sugar by 15 percent for 12 hours. Also, exercise uses stored glucose, which then triggers the body to deliver blood-glucose back to the muscles. Activity-levels and muscle mass can significantly lower the impact of high-glycemic foods.
• Low-glycemic foods fall between zero to 55 on the GI scale. Just because broccoli and macaroni are low-glycemic, it does not mean they are the same -- broccoli is a zero, macaroni is a 47.

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Many adherents to the low-carb philosophy are firm in their belief that the natural sugars in fruit make them a dietary no-no. But, almost all fruit ranks low on the glycemic index (GI), so most do not cause any significant spike blood glucose or insulin levels. Therefore, they will not overload glycogen stores and promote fat storage.

Even if your goal is to get as ripped as Madonna, cutting back on fruit won't play too much of a role in that one way or the other. What cutting back on fruit will do, however, is deny yourself an opportunity to score a great deal of nutrients and a good amount of fiber from a whole food source.

That all said, though, it is worth knowing that some fruit can cause your blood sugar to jump; watermelon, bananas, dates, figs, and dried fruits have high concentrations of sugar. For a closer look at what fruits will have the least impact on blood glucose levels, visit the glycemic index website by clicking here.

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Sugar may be a worthwhile option as an alternative fuel source for vehicles, but it's a very poor choice for fueling our bodies. In addition to having no nutritional value, sugar is fast-digesting and will drive up blood glucose levels, leaving you feeling tired, hungry, and, paradoxically, craving more sugar.

Aside from the more obvious steps you can take to rid your diet of sugar (such as not adding sugar to your coffee or tea and avoiding candy and other sweets altogether), check the labels of foods you typically eat. If they contain more than 10 grams of sugar, say most nutritionists, you dump them and you dump them fast (with the only exception being dairy, because its milk sugar is naturally-occurring).

Also avoid refined carbs, such as those found in white rice, white bread, and bagels, for they too cause your blood sugar levels to go on an veritable roller-coaster ride. And if you have an unbearable desire for sweets, sate your sugar craving with complex carbohydrate-rich fruits (one caveat: try to avoid eating too much watermelon. Though it is good for you, it ranks very high on the glycemic index and therefore can produce a similar effect on blood sugar). You can also try stevia, an all-natural sweetener that has been used for centuries by the Guaraní tribes of Paraguay and Brazil.

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I post often about the importance of eating the right carbohydrates. In fact, just yesterday I wrote about "good" carbs vs. "bad" carbs. Good carbs are those that are slower-digesting; they rank low on what is known as the glycemic index. Bad carbs, by contrast, digest very quickly, causing a spike in blood glucose levels -- which is why they rank high on the glycemic index. That all said, it's helpful to know when the best time to eat both types of carbs happens to be. And, yes, there is a good time to eat a bad carb.

When is that good time to eat a bad carb? Right after you've finished a resistance training workout. To help replenish your body and begin the rebuilding process, you should consume a source of fast-digesting carbs. Examples of such carbs are bagels, white bread, white rice, potatoes, and sugary drinks.

When is it a good time to eat a good carb? With every meal, really -- except for the one just mentioned. You may also want to avoid carbs of any kind in your last snack before heading off to bed, but that's up to you. Otherwise, strive to eat several servings of good carbs throughout the day. Examples of good carbs include beans, whole grains, and vegetables.

Don't buy into that "carb-starve" nonsense. Carbs are a vital part of a healthy, well-rounded diet. The key is to be discerning when it comes to which kind of carbs you eat and when you eat them.

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A meal consisting of low-glycemic-index foods is almost always a healthier choice than, say, a bagel covered with jam. Because low-GI foods take longer to digest, they are less likely to cause an overflow in your glycogen stores and be stored as fat. As good as this is to know, there is actually another benefit to sticking to foods containing slower-digesting carbs, and it has nothing to do with your abs.

A study from Lund University in Sweeden revealed that consuming a low-GI meal may improve concentration and short-term memory. To start your day out right, you may want to pass on the white bread toast and instead opt for steel-cut oats.

Always bear in mind that avoiding low-GI carbs is not Atkins-esque, which preaches the abandonment of carbs of all kinds. A dietary deficiency in good sources of carbohydrates (eg. whole grains, vegetables, legumes, fruits) will leave you feeling lethargic, and will also affect digestion, muscle-building, and weight management.

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It seems like there are millions of methods out there from which to choose when it comes to losing weight. Choosing the way that is right for you, however, can sometimes feel like trying to find a needle in a stack of needles. It's easy to become confused by the overwhelming number of options, only to ultimately not choose any at all. It sort of reminds me of when a larger fish approaches a school of smaller fish. There are so many fish clustered together in the school that the larger fish seems to become disoriented and paralyzed by the need to make a decision based on too many options.

To help prevent against a similar disorientation when it comes to diet, I thought it would be best to pare down that enormous list of weight loss tips to a mere two.

1. Eat More Protein. Because protein is the most satiating food group, you will feel fuller for longer periods of time, thus reducing snack cravings. Adequate protein intake is also necessary for building muscles. And, the more muscle you have, the faster your metabolism will be. Active women should aim to eat around .5g of protein per 1 pound of body weight they carry, while active men should shoot for around 1g per 1 pound of body weight.

2. Limit Simple Sugars. Simple sugars -- such as those found in white pasta, white rice, bagels, fruit drinks, and candy -- are digested quickly, which can result in a spike in blood sugar. As a result, your pancreas will produce insulin to help regulate your soaring glucose levels, and you're then left with a low blood sugar level. That's when the hunger kicks right back in. If you then eat yet another high-sugar food, this vicious cycle starts up all over again and, before long, fat storage will increase and you will gain weight. Do your best to stick to low-GI (glycemic index) carbs such as whole wheat grains, vegetables, fruits (although some fruits are rather high-GI, so be sure to check at www.glycmicindex.com), and legumes.

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When it comes to clothes, black is supposed to be slimming. But, when it comes to tortillas (yes, you read that right ... I said tortillas), it seems that blue may be the slimmer choice. That's because blue tortillas evidently have far less starch and a lower GI (glycemic index) rating than the more traditional white corn tortilla.

The glycemic index ranks foods based on their effect on blood sugar levels. The way it works is basically like this: If a food ranks high on the GI, it probably contains simple, fast-acting carbohydrates (think pasta, white rice, white bread, candy, etc.) that, over time, will lead to weight loss. By contrast, if a certain type of food ranks low on the GI, it likely contains slower-digesting, complex carbohydrates (or, it could simply not contain many carbohydrates at all). Examples of low GI foods included sweet potatoes, whole wheat bread, brown rice, and nuts. These types of carbs will provide your body with the energy it needs, but when eaten in moderation, will not lead to an increase in weight (that is of course, unless the food is full of unhealthy fats).

As for the blue tortilla, it turns out that the coloring itself is due to the presence of anthocyanins in the corn. These are the same heart healthy compounds found in many types of berries and in red wine. And, as mentioned earlier, the blue tortilla ranks much lower on the GI than its white corn tortilla counterpart.

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Are you a carb fan? If so, you may be at greater risk of developing cataracts compared to those that eat a low-glycemic diet, according to new research.

The report published in the American Journal of Clinical Nutrition stated that those who eat an abundance of high glycemic index foods may be exposing themselves to a larger possibility of cataract formation, where vision becomes obscured due to cloudiness formations in the eye itself.

The researchers stated that the quantity and quality of carbohydrates in the diet may play a role in cataract formation. It's not that all carbs and all high-glycemic foods are bad, but the mass consumption of the worst kinds of high glycemic foods can be problematic for future cataract development. The research concluded that people with the highest GI diets were 77 percent more likely to develop a cataract than people with the lowest GI diets.

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High-glycemic-index carbs ... yeah, we've heard how their the food of the devil. They'll raise your blood sugar, lead to fat storage, and possibly usher in Armageddon. Okay, maybe that last one is pushing a bit, but for some people - especially hormonally discomfited teenagers - it may cause something that seems like the end of the world: ACNE.

A study that appeared in the American Journal of Clinical Nutrition confirmed earlier reports that eating white bread, pasta, white rice, and sugary snacks and drinks can lead to skin breakouts. Because high GI carbs are digested quickly, they spike blood glucose levels that produce insulin. An excess of insulin production thickens hair follicles, which, in turn, traps oil on the skin. The end result: You feel embarrassed to ask that girl from your 4th period Pre-Calculus class to the prom.

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The GI (Glycemic Index) diet is one of the hottest weight-loss plans out there, and I can see why. It's healthy and it makes sense. In fact, we would all be better off if we followed some of the principles of the GI diets all the time. eDiets has the low-down on the secrets of the GI diet, including why you should do it yourself; Potentially, it can:

• Even out your blood sugar levels
• Balance out your insulin levels
• Help you manage diabetes
• Help you feel full for longer -- hence, you eat less overall
• Increase your energy
• Reduce your junk-food cravings.
  

Sounds pretty good, huh? To find out more about the GI diet, click here.

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If you've been reading That's Fit for a while, you probably already know about Glycemic Index and good carbs vs. bad carbs. If you don't know anything about GI, here's a brief synopsis: each food has a glycemic index, which accounts for the impact it has on your blood glucose level. High GI foods (bad carbs, like white bread and sugary stuff) cause your glucose to spike and the drop dramatically, reulsting in an energy crash and renewed hunger not long after eating. Low GI foods (good carbs, like whole grains) cause your blood glucose levels to rise to a reasonable level and steaily drop off over the next few hours, keeping you full for a good period of time.

Because we all understand things better when we see it in pictures, FitBuff has posted this graph of what high and low GI foods look like in to your energy levels. As you can see, the high GI foods cause your energy levels to drop dramatically, where as low GI foods are more consistent. Check out the original post for more detailed information on timing your carbs.

I totally notice this good-carb/bad-carb phenomenon whenever I give in to my chocolate cravings at lunch -- by mid-afternoon, I feel like I've hit a brick wall of fatigue. Do you have the same experience?

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If you absolutely must have the plate of nachos, then up the nutritional value by using blue corn tortilla chips instead of yellow or white. Recent research out of Mexico suggests that blue corn has more protein and a lower glycemic index than other chips, making a great choice for dieters and diabetics. What's more, according to this article at WebMD, the coloring of the blue corn chip comes from anthocyanins, which are also found in red wine and berries.

Take a small handful of those chips and dip them in this homemade hummus, and you'll have yourself a crunchy, protein packed, healthy snack!

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