Ask Monica: If I'm restricting carbs, do I need to restrict fruits and vegetables?

Q. I've read that you need to restrict carbs and calories in any diet attempt. However, I've also read that one should consume lots of fruits and veggies, both of which are primarily carbs. What do I do?

A. First, let me point out that although restricting carbohydrates is a popular (and effective) approach to weight loss, it is not the only way to lose weight.  The only thing needed for a successful weight loss program is to consume fewer calories than you use.  You can cut calories by restricting carbs or fats--or simply by eating a little less of everything.

But, back to the root of your question:  are the carbs in fruits and vegetables unhealthy? No!  You're absolutely correct that fruits and vegetables are close to 100% carbohydrates. However, the amount of carbohydrate per serving is quite small--particularly for vegetables (other than potatoes and corn).

Carb-restricted diets

When most people talk about restricting "carbs," they're really talking about refined carbohydrates. This includes breads, pasta, pastry, sodas, and anything else made with flour and/or sugar. These foods are generally low in nutrients and often provide a lot of empty calories, so cutting down on them makes good sense if you're trying to lose weight. Too many refined carbohydrates can also increase your risk of Type 2 diabetes and heart disease, so cutting back is also a good way to make your diet healthier, even if you don't need to lose weight.

The more extreme forms of carbohydrate restriction also restrict whole grains like brown rice and oatmeal and starchy vegetables like corn and potatoes. While I personally don't think you need to eliminate all grains and starchy vegetables in order to be healthy, I also don't think these foods are necessary from a nutritional point of view.  (Although you do have to be somewhat thoughtful about what you replace them with!)

Eat as many vegetables as you like

Most fruit contains a lot of natural sugars (along with plenty of nutrition). Although the amount of sugar and carbs in whole fruit is low compared with refined carbohydrates, it might be a good idea to limit your intake of fruit to 2 to 4 servings a day. Dried fruit and fruit juices are very concentrated sources of sugar and calories and I often advise people to avoid them when dieting. 

But any diet theory that instructs you to restrict vegetables because they contain carbohydrates is highly suspect.  With the exception of corn and potatoes, vegetables are extremely low in calories and carbohydrates and packed with fiber and nutrients. As far as I'm concerned, eat as much of these as you like!