The Carbohydrate Debateby Renee Kennedy
To eat or not to eat
carbohydrates. that is the question. There are good carbs
and there are bad carbs. How can we tell the difference and how do
we know
what to eat?
The old way of classifying
carbohydrates:
Complex Carbohydrates provide
fiber, vitamins, minerals and energy. Some foods that contain complex
carbohydrates are whole grain bread, legumes like peas and beans, pasta,
rice, and starchy vegetables.
Simple Carbohydrates are
broken down quickly to provide energy. Simple carbohydrates are found
naturally in milk, fruits and vegetables. Simple carbs
are also found in processed
foods like syrup, soda, and refined sugar found in many processed baked
goods.
In this way of classifying
carbs, it is recommended that we limit our intake of simple carbs and
get most of our carbohydrates from complex carbs.
The new way of classifying
carbohydrates:
The Glycemic Index (GI)
measures how quickly blood sugar rises after ingesting a food with
carbohydrates. Eating a diet full of foods that have been rated
with a
high GI may contribute to an
increased risk of diabetes and heart disease.
Highly processed or highly
refined carbohydrates have been found to have a high GI - foods like
white bread, white rice, white pasta, french fries and refined
breakfast cereals.
Whole foods will have a lower
GI - legumes, whole fruit, and whole grains like wheat, oats, barley,
and brown rice.
However, there are exceptions
to this rule. Many other factors influence the GI of a food. Fiber
content, fat content, ripeness, and type of starch also affect the
GI. Thus some foods like
potatoes and bananas have a high GI.
Diets that advise you to eat
a low amount of carbohydrates have gone part of the way to increase
awareness of the differences of carbs. The Glycemic Index has also
helped us to determine that all carbs are not created equal. Some kinds
of carbohydrates help promote health, but others actually increase the
risk for
diseases like diabetes and
coronary heart disease.
What should we eat?
The general rule is that
highly processed carbs are not as good for us as natural carbs. How can
we get away from highly refined foods - it's everywhere you look!
Here are some techniques for
buying food:
1. Educate yourself. learn to
read the backs of packages of food and know the difference between a
processed food and a natural food. (However, if it's packaged in a box,
bag, or can - chances are it's processed.)
2. Go to the store with a
list.
3. Do not go to the store
hungry.
4. Do not go to fast food
restaurants. instead try out diners or restaurants that boast home
cooked meals.
5. Get your fruits and
vegetables from farmers markets or farm stands whenever possible. Not
only will you save money, you will also be getting better quality
produce.
Read more about The Glycemic
Index:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Need help counting your carbs?
http://www.NutriCounter.com
The NutriCounter is the right device for helping you monitor your
carbohydrate intake. It stores and tracks nine nutrients including
calories, total fat, saturated fat, protein, carbohydrates, sodium,
cholesterol, sugar, and fiber. It's available in Palm OS and Pocket PC
software or as a hand held unit.