Daily Dish from the "official" SBD site

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When Is It an Eating Disorder?

If you're overweight, trying to shed unwanted pounds is certainly a step toward improving your health. But for people who suffer from an eating disorder, the desire to lose weight is an unhealthy obsession.

People with eating disorders may become dangerously thin or use extreme measures to lose weight. For example, those suffering from anorexia practice self-starvation, while people suffering from bulimia participate in a cycle of bingeing followed by purging, typically through self-induced vomiting. If you're concerned about your own health — or that of a friend or loved one —get to know these common signs and symptoms of eating disorders:

* Obsessive thoughts about food, weight, and appearance
* Binge eating, with or without purging (induced vomiting or laxative use)
* Isolation at mealtimes or frequent disappearances during and/or after meals
* Skipping meals or other restrictive behaviors around food
* Significant and rapid weight loss
* Frequently weighing in on the scale
* Overexercising
* Abuse of laxatives, diuretics, or weight-loss medications
* Avoidance of activities such as social events or sports due to weight concerns

If you recognize these symptoms in yourself — or if you know someone who is experiencing these symptoms — consult with a health-care professional. Many doctors recommend the South Beach Diet because its proven healthy-eating principles not only produce slow and steady weight loss over time but also result in sustained weight loss. Combined with regular exercise, this program can go a long way to helping you get back on a healthy weight-loss track.

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Enjoying Walnuts

High in protein and "good" monounsaturated fat, walnuts add a satisfying crunch to many meals and snacks. Walnuts are not only rich in flavor, but they also offer valuable health benefits.

When substituted for saturated fat in the diet, walnuts can help lower total cholesterol as well as bad (LDL) cholesterol without affecting levels of good (HDL) cholesterol. Unlike other nuts, walnuts are high in alpha-linolenic acid (ALA), an omega-3 fat that has been shown to have antioxidant and anti-inflammatory properties and to help keep triglycerides, the bad fat associated with prediabetes, under control. Moreover, walnuts are recommended in moderation on every Phase of the South Beach Diet.

Types of Walnuts: While there are three varieties of walnuts, you're most likely to find English walnuts in your supermarket. Black walnuts are less common but can be found in specialty stores, while butternut, or white walnuts, are very hard to find in the marketplace.

Choosing Walnuts: When buying walnuts in the shell, look for those with undamaged shells. Shake the nuts if you can: If the nuts feel extra light or rattle when shaken, they may be dried out inside. If you’re buying shelled walnuts, look for a freshness date on the package. Only buy nuts in bulk if you know the store has a high turnover rate.

Storing Walnuts: Walnuts are perishable and will spoil over time — particularly if they're exposed to heat, humidity, and light. To prevent nuts from spoiling, keep them in a cool, dry place. Walnuts left in their shells will stay fresh for about six months. Eat shelled nuts within four months. If you want to keep your nuts for a longer period of time, store them in the freezer for up to one year.

Enjoying Walnuts: Add some chopped walnuts to salads and dips, or enjoy them whole as a satisfying and tasty snack. Also look for walnuts in whole-grain breads at the supermarket. You can choose walnuts on all Phases of the South Beach Diet, but try to stick to a daily allotment of 15 — eating more may undermine weight-loss efforts.

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How to Lead a Healthy Lifestyle

The number of people suffering from obesity in the United States has reached epidemic proportions and the occurrence of related ailments, including prediabetes, type 2 diabetes, and heart disease, has increased as well. In an effort to spread awareness about making smart food choices and developing healthy eating habits, the American Dietetic Association (ADA) recognizes March as National Nutrition Month. Two critical steps in leading a healthy lifestyle are to follow a healthy eating plan and to exercise regularly, so you’re off to a good start with the South Beach Diet.

But remember, the South Beach Diet is about far more than just achieving your weight-loss goals. As you make the diet your lifestyle, you’ll also improve your health and energy and renew your confidence. That said, it’s always good to reflect on what it takes to get there. Here are 5 guidelines that fit right in with our South Beach Diet philosophy. Take a look:

1. Stick to a healthy eating plan. The South Beach Diet is all about incorporating more healthy foods into your diet without sacrificing taste. With the daily release of new and often-conflicting studies telling you what’s good for you and what’s not, it’s important to follow a realistic healthy eating plan that has stood the test of time. The South Beach Diet already has.


2. Try new recipes to keep your diet fresh and exciting. Food boredom can often derail your weight-loss efforts. Experimenting with recipes and ingredients you haven’t tried before will keep mealtime interesting and make sticking to the diet easier and more enjoyable. For easy Meal Plans and more than 1,000 recipe ideas, check out SouthBeachDiet.com.


3. Eat in moderation, but don’t deprive yourself. It’s important to think about portion size at mealtime, but if you get too caught up with “rules” you can set yourself up for failure. One of the benefits of the South Beach Diet is that you can enjoy healthy meals without having to count or measure, whether it’s calories, fat grams, carbohydrates, or anything else. Moreover, if you include a mid-morning and mid-afternoon snack and the occasional dessert, as is encouraged on the South Beach Diet, you’ll feel satisfied all day long.


4. Pursue an exercise plan that you can maintain. Getting regular exercise should be fun. Consider adding a new activity like yoga, Pilates, swimming, or Latin or belly dancing to your routine. Then sign up for classes at a local Y or gym. Or try interval walking outdoors in your neighborhood. Dr. Arthur Agatston, creator of the South Beach Diet, provides an interval-walking program in his book The South Beach Diet Supercharged. Whatever exercise plan you decide to undertake, be sure to create a schedule that you can stick to and that will allow you to work out at least 20 minutes a day.


5. Seek out the right support. Look to your friends and family for encouragement. They may want to join you as you embark on your journey to a healthier life, but even if they don’t actively participate, they can still offer support. If friends or family aren't available, you can find a new friend to follow the plan with you on the South Beach Diet Message Boards. Not a member? Join today!

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Top 20 Unexpected Antioxidant-Rich Foods

Practically daily, there’s some new news on the benefits of antioxidants, the cell-protecting nutrients found in a wide range of foods that can help combat heart disease, cancer, the effects of aging, and other conditions. To help you add more disease-fighting antioxidants to your diet, we’ve created this quick alphabetical list of 20 foods you may not have realized are excellent sources.

Note: To get the most from your meals, be sure to eat a wide variety of these foods. Those listed are recommended for all Phases, except fruits, dark chocolate, wine, and sweet potatoes, which you can enjoy starting on Phase 2.

1. Apples (such as Fuji, Gala, Granny Smith, Delicious, with skin)
2. Artichokes (cooked)
3. Beans (such as black, red kidney, pinto)
4. Blackberries
5. Blueberries (cultivated, wild)
6. Cherries (sweet)
7. Chocolate (dark)
8. Cranberries (cooked)
9. Cruciferous vegetables (such as broccoli, brussels sprouts, cauliflower, kale)
10. Pecans
11. Plums (black, red)
12. Pomegranates
13. Prunes
14. Raspberries
15. Strawberries
16. Sweet potatoes
17. Tea (black, green, white, oolong)
18. Tomatoes
19. Walnuts
20. Wine (red)

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Ask Dr. Arthur Agatston
Drinking and Heart Health

Q: I've heard that drinking red wine is good for the heart. I don't drink, but should I start drinking for the heart benefits?
— Alice, Massachusetts
Dr. Arthur Agatston - Heart Disease Center A:

While recent studies have shown that an antioxidant compound in red wine called resveratrol can have a beneficial effect on heart cells, protecting the lining of the coronary arteries and possibly raising good HDL cholesterol, I don't recommend that you take up drinking just to get these benefits. There is much research left to be done in this area, and there are better ways to achieve heart health, including maintaining a healthy blood pressure and body weight, eating a diet full of phytonutrient-rich, high-fiber fruits, vegetables, and whole grains, exercising regularly, and — of course — not smoking.

For those who do already drink, one or two five-ounce glasses of red wine daily with or after a meal is okay. But do stop at two glasses. More than two drinks daily may increase your risk of heart disease, as well as the risk of several types of cancer (especially breast cancer in women). Furthermore, alcohol is high in calories, so if you need to lose weight, drink it only on an occasional basis.

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Save Time in the Kitchen

Making healthy, South Beach Diet–friendly meals doesn’t have to take up a lot of your time. There are many ways you can shave off minutes in the kitchen and still eat nutritious, delicious food. It’s just a matter of having the recipes and ingredients well in hand before you start cooking, prepping ahead of time, and learning a few other shortcuts. So, if you’re feeling time-pressed by the idea of preparing healthy meals, here are some simple time-saving tricks to help you get started:

1. As soon as you get home from the grocery store, prep fruits and veggies and separate them into individual containers to refrigerate or freeze and use during the week. Always keep a bag of prewashed greens on hand to create a healthy salad in minutes.
2. Instead of mincing garlic each time you need it, throw a lot of whole cloves into the food processor. Refrigerate in a plastic container and use within one week.
3. Cook once so you can eat twice (or more). On Sunday, for example, prepare enough food for two or three meals so you can freeze some in microwavable containers and enjoy throughout the week (and take a night or two off from cooking). If you’re grilling, prepare extra for lunch the next day.
4. Stock up on easy ready-to-eat foods, like canned or pouched tuna, plain low-fat or nonfat yogurt, or ready-made hummus, to grab for on-the-go snacks.
5. Prepare veggie crudités once a week and keep them in plastic bags or plastic containers in the fridge to snack on or to add to soups, salads, and more.
6. Clean as you cook — rather than stacking the dishes in the sink to clean after dinner, wash pots, pans, bowls, and other kitchen utensils as you’re preparing the meal.

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3 Common Questions About Fiber — Answered!

The South Beach Diet has always been a fiber-rich plan, designed to encourage eating plenty of legumes, whole grains, fruits, and vegetables. Why the emphasis on fiber? A high-fiber diet can help normalize your blood-sugar levels, improve your cholesterol, regulate your bowel function, and help keep you from feeling hungry, which aids in weight loss.

How Much Fiber?
"Fiber plays an important role in long-term health," says Dr. Arthur Agatston, author of The South Beach Diet Supercharged, "but as a society, we don't consume nearly enough. According to some statistics, Americans eat only 12 to 17 grams per day when they should be getting 25 to 30 grams."

What Kind of Fiber Is Best?
There are two forms of fiber: soluble and insoluble. It's important to consume both types of fiber for good health. Soluble fiber helps regulate blood-sugar levels by delaying the absorption of glucose into your bloodstream, and it improves cholesterol levels by reducing the absorption of cholesterol as well. Insoluble fiber adds bulk to your stool, which promotes regularity. Most foods contain both types of fiber, but oats, nuts, beans, and fruit contain predominately soluble fiber, while whole grains and vegetables contain more insoluble fiber.

How Do You Know You’re Getting Enough?
Fortunately, if you're eating the South Beach Diet way, you don't need to count fiber grams or worry about whether you're meeting your fiber needs: The program was doctor-designed to ensure that you're reaping the benefits of a fiber-rich meal plan.

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Alcohol Do's and Don'ts

If you’re following a healthy eating plan, what you drink is just as important as what you eat. And on the South Beach Diet, certain beverages (like sugary sodas and fruit juices) can be diet busters. But what about alcoholic beverages like wine and beer? Starting on Phase 2 of the South Beach Diet, you can enjoy alcohol in moderation. It’s recommended that women limit their intake to one alcoholic beverage a day, and men to one or two a day. More than that not only adds empty calories but can also sabotage your willpower. Before grabbing a drink, check out our do's and don'ts:

1. Do eat a nutritious meal or snack containing lean protein before you have a drink. The protein helps to stabilize swings in blood sugar and prevent cravings.
2. Don’t drink too early in the evening because you may be tempted to have several drinks, and then several more.
3. Do opt for red wine over white most of the time. Red wine is a better choice because it contains higher amounts of the powerful antioxidant resveratrol, which is found in grape skins.
4. Don’t go for regular beer; stick with light beer and drink it with meals.
5. Do choose extra-brut champagne, which has no or very little residual sugar. Brut and extra-dry varieties of champagne, which have only slightly more residual sugar than extra-brut, are acceptable second choices.
6. Do choose sugar-free mixers for cocktails. Sugar-free sodas, flavored waters, vegetable-juice cocktail, club soda, seltzer, or diet tonic are good bets. Be sure to avoid regular sodas, regular tonic, and fruit juices. Another tip: Use sugar-free powdered drink mixes to make punch or other fruit-flavored cocktails.
7. Do top your drink with garnishes like lemon and lime wedges, or add olives or celery sticks, but skip the maraschino cherries, which are packed with sugar.

Here’s a rundown of alcoholic drinks to enjoy and avoid:

Enjoy:

* Red and white wine (1 serving = 4 to 5 oz.)
* Champagne (1 serving = 4 to 5 oz.)
* Vodka (1 serving = 1 1/2 oz., which is a standard shot glass)
* Gin (1 serving = 1 1/2 oz.)
* Rum (1 serving = 1 1/2 oz.)
* Bourbon (1 serving = 1 1/2 oz.)
* Light beer (1 serving = 12 oz.)

Avoid:

* Regular beer
* Brandy
* Port wine
* Liqueurs (including Kahlúa, Baileys Irish Cream, Amaretto, Grand Marnier, schnapps, etc.)
* Sherry
* Wine coolers (often contain a lot of added sugar)

[ami]

Curb Hunger With Lean Protein

As you’re following the South Beach Diet lifestyle you may notice that lean protein is a core part of your Meal Plan — and there’s a good reason why: Lean protein not only curbs hunger, it also allows you to maintain muscle mass while losing weight. Cutting back on protein during weight loss, on the other hand, contributes to a loss of muscle mass and potentially a slower metabolism. Lean protein also helps keep blood-sugar levels steady, which helps keep cravings in check.

When considering protein choices, be sure to include lean cuts of beef (such as eye of round), ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as skinless turkey, chicken, and duck breast, pork loin and pork tenderloin, fish and shellfish, and soy-based meat alternatives that contain fewer than 6 grams of fat per 2- to 3-ounce serving. Protein sources that are high in saturated fat should be avoided. These include brisket, liver, rib steaks (like prime rib), chicken and turkey with the skin (as well as dark-meat poultry), and goose.

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Love Your Veggies!

Mom told you to eat your vegetables for good reason! Chock-full of vitamins and minerals, vegetables are an excellent source of disease-fighting antioxidants, which may help protect you from heart disease, certain cancers, and a host of other ailments. Many vegetables are also rich in soluble fiber, which means they help slow down digestion and keep you feeling fuller, longer. What’s more, veggies are wonderfully versatile: Not only are there hundreds of different types to choose from, but each can also be prepared in a variety of ways. Whether you like your vegetables steamed, roasted, sautéed, or served up raw in a salad, they can complement any meal — or be the main dish! Another benefit: You can enjoy an unlimited amount of many veggies on all Phases. Dr. Agatston, creator of the South Beach Diet, recommends a minimum of four and a half cups of vegetables during the day, but you can eat more if you like!

Getting the Most Out of Veggies
To benefit most from vegetables, choose a wide variety in as many colors as possible. For example, sweet potatoes (and other orange vegetables such as carrots, pumpkin, and butternut squash) are an outstanding source of carotenoids (including beta-carotene), as well as vitamin C, calcium, and potassium. These vegetables can help reduce LDL cholesterol, lower high blood pressure, fight cataracts and age-related macular degeneration, and boost your resistance to colds and infections.

Cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, cauliflower, kale, and bok choy are antioxidant powerhouses that can help lower blood pressure and cholesterol, protect against macular degeneration, and reduce age-related memory loss. In addition, a sulfur compound called sulforaphane found in these vegetables may increase the activity of cancer-fighting enzymes in the body. Tomatoes are not only rich in the antioxidant vitamin C, they also contain a red pigment called lycopene, a powerful carotenoid that may help lower your risk of heart disease and cancer (especially prostate, breast, and skin cancer). Tomatoes also contain lutein and zeaxanthin —antioxidant-rich plant pigments that can play a role in reducing the risk of macular degeneration, a leading cause of blindness in the elderly.

One of the quickest and healthiest ways to prepare many vegetables is to steam them. Not only does steaming bring out their natural flavors, it keeps the nutrients intact. To steam vegetables, add 1 to 2 inches of water to a large pot and bring to a boil over high heat. Then place a steaming basket with the vegetables in it over the pot of water. Steam the vegetables until crisp-tender.

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Get Carb Smart

Carbohydrates often get a bad rap when it comes to a healthy eating plan. But not all carbs are created equal. While on Phase 1 of the South Beach Diet, you’ll enjoy “good carbs,” such as nonstarchy vegetables and legumes, and eliminate all starchy and sugary carbs to help balance your blood-sugar levels and control cravings. When you reach Phase 2 of the diet, after just two weeks, more good carbs, such as whole grains, fruits, and certain starchy vegetables, like sweet potatoes and winter squash, are reintroduced. The key to choosing healthy carbs is to focus on those that are high in fiber. Here's a South Beach Diet primer on shopping for foods that contain good carbs:

Good Carbs vs. Bad Carbs
Good carbohydrates include those found in nutritious, high-fiber fruits and vegetables, legumes, and unrefined whole grains, including certain types of rice, such as brown and wild. Unfortunately, fiber is often removed from grains during processing to produce a smoother texture and to extend the shelf life of breads and other baked goods. Without fiber, processed grains become essentially chains of glucose (sugar) molecules known as starches, which are devoid of nutrients. These bad carbs must be avoided on a healthy diet.

Besides being packed with vitamins and minerals, good carbohydrate foods typically contain plenty of fiber, which takes longer to digest, thus keeping blood-sugar levels steady — and cravings and hunger at bay.

Buying Foods With Quality Carbs
When you pick up a product, be sure to first check out the Nutrition Facts panel. This will show you the total amount of carbohydrates and how much of that total comes from fiber (and/or sugar). The higher the fiber in a product the better it is (refined-flour products often have very little). Then look at the ingredients list to see where the fiber is coming from. The first ingredient should have the word “whole” (and ideally 100% whole) in front of a specific grain (like whole wheat and whole oats) or should list a lesser-known (but still whole) grain, like brown rice, bulgur, kamut, millet, or quinoa. Finally, for the healthiest choices, look for whole-grain breads that contain no trans fats and at least 3g of dietary fiber per slice.

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6 Powerful Health-Boosting Foods

As you may know, the South Beach Diet encourages you to get your nutrients from whole foods rather than supplements. Dr. Arthur Agatston, author of The South Beach Diet Supercharged, recommends a wide variety of delicious fresh foods in a rainbow of colors to get the maximum antioxidants and other disease-fighting nutrients. A few foods are true standouts, packing in exceptional amounts of vitamins, minerals, and other nutrients, including plant compounds called phytochemicals, that can help to lower your risk for numerous ailments, including cancer and heart disease. Here, some top nutrient-packed foods to incorporate into your Meal Plans.

1. Tomatoes (Phase 1): Studies show that eating tomato products may reduce prostate cancer risk, and the US Food and Drug Administration (FDA) now allows tomatoes and tomato-based products, like tomato sauce, to carry that health claim. The key ingredient: a powerful antioxidant called lycopene, also found in pink and red grapefruit (Phase 2) and guava (Phase 3).


2. Spinach and other dark leafy greens (Phase 1): Research shows that eating dark leafy greens, like spinach, kale, and Swiss chard (which are technically cruciferous vegetables), may help maintain good health by reducing one’s risk of heart disease and stroke, some cancers, and several other illnesses. Dark leafy greens are rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (unstable molecules that can damage cells). Regularly eating dark leafy greens may help to lower blood pressure and cholesterol and promote normal eyesight.


3. Walnuts (Phase 1): Like all nuts, walnuts are a great source of protein, fiber, and healthy fats. Unlike other nuts, however, walnuts are high in heart-healthy omega-3 oils, which have been shown to have antioxidant properties. Enjoy up to 15 walnuts a day as part of your nut/seed allotment. Other South Beach Diet–recommended sources of omega-3s include flaxseed and, of course, oily fish, like salmon and sardines.


4. Blueberries (Phase 2): Studies show that a number of compounds in blueberries, including pigment-producing anthocyanins, are powerful in helping to prevent cancer. These anthocyanins may also protect against hypertension (high blood pressure). In addition, blueberries may help prevent cataracts and the short-term memory loss associated with aging. Other berries have antioxidants in smaller quantities.


5. Pomegranates (Phase 2): These fruits are high in flavonoids, antioxidants also found in red wine (Phase 2) and cocoa (Phase 1, unsweetened). Recent studies show that pomegranate juice (Phase 3) may help protect against heart disease.


6. Sweet potatoes (Phase 2): An outstanding source of carotenoids (including beta-carotene), as well as vitamin C, calcium, and potassium, sweet potatoes can help reduce LDL cholesterol, lower high blood pressure, fight cataracts and age-related macular degeneration, and boost your resistance to colds and infections. Other good sources of beta-carotene are carrots and apricots (both Phase 2).

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How to Buy Eggs

Whether you like them scrambled for breakfast, deviled for a satisfying snack, or made into a delicious frittata for a simple weeknight meal, eggs are a versatile source of lean protein and can be enjoyed on all Phases of the South Beach Diet. When shopping for eggs, you’ll notice that there are many types to choose from: brown eggs, white eggs, jumbo, and small. Here we'll take a crack at any confusion you may have regarding eggs.

Shell color: Interestingly, the difference in shell color has nothing to do with the quality of the egg. The color of the eggshell depends on the breed of the hen. Some hens lay white eggs and others lay brown ones — some even lay green. There is no difference in nutritional value or taste. The price of brown eggs tends to be higher only because the hens that lay these eggs are larger and require more food.

Yolk color: The differences in yolk color depend on the type of feed given to the hen. While hens given wheat-based feed tend to produce eggs with lighter-yellow yolks, those given corn-based feed tend to produce eggs with darker-yellow yolks. Fortunately, the color of the yolk does not affect the flavor or nutritional value. The yolk is the most nutritious part of the egg — it is rich in vitamins A, C, and E, and the carotenoids lutein and zaxanthin, which are known to improve eye health.

Egg size: Eggs come in many sizes, from small to jumbo. Generally, recipes call for large eggs, so it's good to have these on hand. However, if you like to eat hard-boiled or deviled eggs, you might prefer extra-large or jumbo eggs for a slightly heartier nibble.

Egg grade: Grading is an indicator of egg quality and freshness, though only eggs graded A and AA are sold for consumption. There's not much difference between grade A and grade AA eggs, so don't worry about which one to choose. Instead, consider the storage conditions (eggs should be refrigerated) and the sell-by date, and open the carton to examine the eggs and make sure that none of their shells are cracked.

Organic eggs: For producers to label eggs organic, there are a number of USDA guidelines they must abide by. For example, eggs must come from chickens that only eat organic feed. The feed cannot contain animal by-products, synthetic fertilizers, pesticides, or other chemicals. The chickens may only be treated with antibiotics to cure illness and they can’t be injected with the types of hormones and other drugs that industrial producers typically use.

Omega-3 eggs: You might be surprised to learn that eggs can contain omega-3 fatty acids if the chicken that produces them is fed a diet high in omega-3-rich foods like fish oil and marine microalgae, which both contain docosahexaenoic acid (DHA), and flaxseed, a good source for alpha-linolenic acid (ALA). Look to the carton to find out how much of each kind of omega-3 is contained in the eggs you’re purchasing.

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5 Questions About Trans Fats Answered!

Trans fats are perhaps the worst fats you can eat if you’re following the South Beach Diet. While public awareness of the health dangers of these fats has grown in recent years, we still get questions. Here are the answers to the five we’re most commonly asked about these really bad fats:

What Are Trans Fats?
Trans fats are created when manufacturers turn liquid oils into solid fats through a process called hydrogenation — originally developed to replace harmful saturated fats and increase the shelf life of baked foods. Unfortunately, hydrogenation alters many of the oils’ unsaturated fatty acids, making them more saturated. Since 2006, the US Food and Drug Administration (FDA) has required food manufacturers to display the amount of trans fats on all of their product labels.

What Kinds of Foods Contain Trans Fats?
Many snack foods, such as chips and crackers, certain brands of popcorn, and commercially baked products such as cookies, pies, and cakes contain trans fats. Try to avoid these foods and focus instead on those that contain healthy fats, such as extra-virgin olive and canola oils.

Where Can I Find the Trans-Fat Number on Nutrition Panels?
The trans-fat number is listed on the Nutrition Facts panel after Total Fat and Saturated Fat, but only if the product contains 0.5 grams or more per serving. In other words, the product can claim it has 0% trans fats if it contains less than 0.5 grams per serving, so be sure to check for hydrogenated or partially hydrogenated oils in the ingredients list if you’re trying to steer clear of trans fats altogether.

How Do Trans Fats Affect My Health?
Like saturated fats, trans fats can raise your LDL ("bad") cholesterol. However, unlike saturated fats, these fats can also lower your HDL ("good") cholesterol — so they probably pose an even greater risk than saturated fats, contributing to heart disease, metabolic problems, obesity, infertility, and many other health conditions.

How Do I Avoid These Health Risks?
Your best bet: Choose your foods carefully. Skip the chips and baked goods and include more fruits, vegetables, whole grains, legumes, lean protein, and reduced-fat dairy in your daily diet.

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Get Cooking With Buckwheat

You may find it in breakfast cereals, breads, and even pancakes, but if you think buckwheat is a type of wheat or grain, think again. Buckwheat is actually the fruit of a plant related to sorrel and rhubarb. The good news about buckwheat is that it’s a rich source of all nine essential amino acids — important molecules that help repair tissue and build cells. You can enjoy cooking with buckwheat starting on Phase 2 of the South Beach Diet.

Buying Buckwheat
You can find buckwheat in health-food stores either as whole groats (raw kernels with the shells removed), as flour (the darker the flour, the more fiber it contains), or as kasha (roasted kernels in coarse, medium, or fine granules). You may also be able to find kasha in the pasta aisle of your local grocery store. Whether you’re purchasing buckwheat in bulk or by the package, make sure there is no evidence of moisture.

Storing Buckwheat
Store loose buckwheat in an airtight covered jar or sealed plastic bag and keep in a cool, dry place, or in the refrigerator or freezer if you live in a warm climate. Buckwheat flour, however, should always be stored in a refrigerator. Buckwheat can last for one year, and the flour can be kept for a couple of months if stored properly.

Cooking With Buckwheat
Rinse buckwheat groats thoroughly under running water before cooking, and remove any dirt or debris. You can cook kasha and whole buckwheat as you would rice and serve as a side dish with meat, poultry, or fish dishes. Or combine it with a little sautéed chopped onion and fresh herbs and use as a stuffing for cabbage, bell peppers, or eggplant. It also makes a great stuffing for chicken or Cornish game hens. You can also combine buckwheat flour with whole-wheat flour to make tasty pancakes.