Smart Approach to Carbs

Which starchy, satisfying food can you keep on the menu even when you're trying to lose weight? Potatoes.
Researchers tested this very theory in a recent study of overweight people. They put everyone in the study on a diet but let half of them eat a serving of potatoes almost every day. Twelve weeks later, the potato eaters had lost roughly the same amount of weight as the potato abstainers -- about 3 pounds.

Slim Down Secrets
Contrary to popular belief, carbs aren't off limits when you're trying to lose weight. In fact, your body needs carbs for energy and key nutrients. And in a study where overweight people cut 500 calories from their diet each day, people still lost weight regardless of whether their diet included potatoes. 

Bottom line: When it comes to weight loss, the overall composition of your diet is more important than including or excluding any single food. A calorie-controlled diet that is balanced, high in fiber and nutrients, and focused on healthful fats will get you further than nixing bread. Or potatoes. Or any one food group, like carbs.

Spuds for All
Whether you're trying to slim down or just boost your nutritional status, potatoes are a super menu choice. One medium baked potato with the skin serves up 4 grams of fiber, 900 milligrams of potassium, and a healthy dose of vitamin C. All for just 160 calories. Top your tater with corn, black beans, and salsa to ratchet up the flavor and 

nutrition without adding tons of extra fat and calories.

Here is an excellent recipe to spice up the potatoe. 

Black Bean-Smothered Sweet Potatoes

For a quick and satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomato adds protein, making it a nutritionally complete entree. Be sure to eat the potato skin; it's full of fiber.

Yields: 2 servings
Total Time: 20 min

Prep Time: 15 min

Oven Temp: 425

Ingredients

• 2 medium sweet potatoes
• 1 can(s) (15-ounce) black beans, rinsed
• 1 medium tomato, diced
• 2 teaspoon(s) extra-virgin olive oil
• 1/2 teaspoon(s) ground cumin
• 1/2 teaspoon(s) ground coriander
• 1/4 teaspoon(s) salt
• 2 tablespoon(s) reduced-fat sour cream
• 2 tablespoon(s) chopped fresh cilantro

Directions

1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees until tender all the way to the center, about 1 hour.)
2. Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

Tips & Techniques

Carb Servings: 3 1/2 starch, 1/2 vegetable, 1 very lean meat, 1 fat Carbohydrate Servings: 3 Nutrition Bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Iron (15% dv).