Understanding Carbs And Low Carb Eating – Part I
Before judgments are made, it is important to understand the major differences between the two types of carbs, and if one is particularly more advantageous over the other. It is also important to consider your goals in diet, do you want to lose weight, are you prediabetic, or have diabetes, or maybe you are healthly and fit?
Many experts attribute the large scale epidemic or obesity in the United States, where 1/3 of all adults are obese in large part to a steady increase over a prolonged period of time in the intake of unhealthy carbohydrates. These include, but are not limited to table sugar and all items made from it, refined starches, processed food and even too much fruit sugar.
Simple carbs are single-chain sugars, therefore the name simple, they do not take long to process in the body and do cause erratic blood sugar spikes to occur. These include:.
– Sucrose is plain old table sugar.
– Glucose is found in some fruits and starchy vegetables.
Because of its high level of sweetness, – Fructose is the sugar in all fruits and honey and is also used to make many processed food products.
– Galactose is the sugar that occurs naturally in dairy, like milk and yogurt.
According to one study, (Cohen E, et al., Statistical Review of U.S. Macronutrient Consumption Data, 1965– 2011), the number of obese and overweight Americans rose from 42.3% to 66.1% from 1971 to 2011 and during this time:
➢ The consumption of fat decreased from 44.7% to 33.6%.
➢ The consumption of carbohydrates increased from 39% to 50% from 1965 to 2011.
Researchers surmise that these statistics imply a link between high carb intake in our diets and obesity on a societal scale.
Complex carbs or multiple-chain sugars are believed to not result in a rapid surge of glucose into the blood stream, but rather a slower, more sustained release over the course of many minutes, or hours.
Insulin is better able to (though not in all individuals) handle the glucose load, reducing the likelihood of excessive sugar being left in the blood stream. These Include:.
– Whole grains: wild rice, brown rice, whole wheat, spirulina, rye and other whole grains that are not processed, such as white rice, pasta and white bread.
It should be noted that not all people with diabetes or prediabetes react well to complex carbs, where for them they cause the same erratic spikes in blood sugar as simple carbs do.
Complex Carbs In Detail.
Maybe Useful In Helping To Manage Blood Sugar Levels In Diabetics.
Type 2 diabetics, in particular, have insulin that is both possibly deficient and impotent in quantity. The body is ill prepared to properly metabolize, or store blood sugar, causing an abnormally high amount to be left circulating in the blood. Often, complex carbs are recommended over simple carbs to those with insulin issues and diabetes to better manage blood sugars and reduce glycemic load.
Talk to you on the next series as it continues on Part II…