This low-carb revolution lead to the creation of numerous diet books, low-carb products and low-carb menus in restaurants. Since the popularity of ultra-low-carb diets and products has started to wane over the past year there’s still a great deal of interest and research on carbs and their impact on health. Let’s take a closer look at this heavily scrutinized food group and sort out the ‘carbohydrate conundrum’. Understanding carbs
Carbohydrates are macronutrients – foods we need to eat in reasonably large quantities for health and wellness. On the other hand micronutrients (vitamins and minerals) are needed in smaller quantities. The two other required macronutrients are protein and fat. Carbs provide our body with a readily available source of energy – glucose which is needed by every cell in our body. There are two main classes of carbohydrates: complex and simple. Carb classes
Complex carbs are the “good” carbs. They include starches and indigestible dietary fibre. Common sources of starches include, bread, pasta, rice, beans and some vegetables. Today, many of our starches are refined and processed which greatly reduces their nutritional value. Common sources of dietary fibre are fruits, vegetables, beans, and the indigestible parts of whole-grains such as wheat bran and oat bran. Simple carbs include sugars, such as glucose, fructose and lactose. Common sources of these carbs in our diet include table sugar (sucrose), candy, syrups and honey. These are the “bad” carbs which are linked to health problems such as weight gain, blood sugar imbalances, compromised immune function, and dental cavities.
The typical Canadian diet consists of about 55% starchy complex carbs, about 5% are dietary fibre, and 40% are sugary simple carbs. Simple carbs and refined starches provide virtually no nutritional value and since our increasing consumption of sugar and sugary foods is linked to health problems we should cut back on these foods. Carbs and weight gain
Carbs are a significant contributor to our obesity epidemic. Carbohydrates are abundant in our food supply and found in a growing number of convenience and fast foods we feast on. Many reports suggest that consumers are eating larger portions of carbohydrates, particularly the bad ones and end up consuming more calories. The other important concept to understand with carbs and weight gain is how they’re processed in our body.
Simple carbs (sugar and candy) and refined starches (white bread/pasta/rice) are broken down into glucose very quickly and immediately absorbed into the bloodstream, causing a quick rise in blood sugar (glucose) levels. The body responds by triggering the pancreas to secrete insulin, which brings glucose into the cells to be used for energy. In responding to the sudden rise in blood glucose, the pancreas typically produces too much insulin leading to hyperinsulinemia (high blood insulin levels). High insulin levels can trigger fat storage and hormonal changes that lead to weight gain. In addition it causes blood sugar levels to decline triggering hunger, fatigue, and a foggy head feeling. At this point our body says “give me more sugar” so we reach for that bagel, donut or candy bar to satisfy the hunger and cravings. As you see this can become a vicious cycle and can lead to health problems such as weight gain and an increased risk of Type 2 diabetes. Vegetables, fruits, beans and whole grains are handled differently. Because of their fibre content, these foods are broken down more slowly into glucose and don’t raise blood sugar levels as fast as simple carbs. | Breaking them down
The glycemic index (GI) is a scale that measures how quickly carbohydrates are broken down into sugar. Carbs that process quickly have a high GI, simple carbs and refined starches fit into this category. Foods that are broken down more slowly into sugar have a low GI, including most vegetables, fruits and unprocessed grains.
Numerous studies have linked diets high in the GI to obesity, insulin resistance and Type 2 diabetes and increased risk factors for heart disease. Choose your carbs wisely
Two important concepts to keep in mind when choosing your carbs are quality and quantity. Complex carbs are quality carbs because they are high in fibre, low on the GI scale, process more slowly, and keep us feeling satisfied longer. The health benefits of high fibre diets are numerous and are known to reduce the risk of cancer, diabetes and heart disease. These foods are also full of health-promoting nutrients such as antioxidants, vitamins and minerals. So go for the whole grain breads, pastas and brown rice, vegetables, beans and fruit, and pass on the white stuff. The quantity of carbs consumed is also important for weight management. Most health authorities recommend consuming 45-65% of calories from complex carbs. Keep in mind excess calories – whether they come from carbs, fat or protein can be stored as fat. You may be surprised to learn that a serving of spaghetti is actually 1/2 cup, not the typical 2-3 cup portion that most restaurants and homes serve. The jumbo New York style bagel represents four servings! Supplements can help
Cutting down on starchy carbs such as breads, pasta, potatoes, and baked goods can be difficult because these foods are convenient, abundant, and very satisfying to the palate. While portion control is important, there are also supplements available that can help lessen the impact of these foods. Several years ago, researchers discovered that an extract of the white kidney bean, known as Phase 2, can neutralize starch from the diet. The supplement works by temporarily inhibiting the action of an enzyme called alpha-amylase which is responsible for breaking starch into sugar. When taken before meals, Phase 2 can signi-ficantly reduce starch absorption, thus helping to promote weight loss and reduce the glycemic impact of the meal. Several clinical studies have been conducted on Phase 2 and have been found to be safe and effective. There are no serious side effects or drug interactions. The usual recommended dosage is 1000 to 1500 mg before consming any starchy meals. The bottom line on carbs is that they’re an important part of a healthy diet. Choose low glycemic, complex carbs; control your portions; and use supplements to support a healthy lifestyle. H&L Sherry Torkos is a pharmacist and author of eight health books including Winning at Weight Loss. Visit www.sherrytorkos.com for more information.
|
Send To Friend
Print
