Let’s hear it for the carbs!

Where to begin? So misunderstood and misjudged. In the body, all carbohydrates breakdown to sugar, as in glucose, not the white crystalized table sugar, which is sucrose, but as a monosaccharide. The traditional classification is based on the number of sugar molecules in their chemical structure-complex (many) and simple (few). Postprandial glycemic responses to white bread are similar to the response to pure glucose. Hence, simple sugars may not differ from some complex carbohydrates in their effect on blood glucose levels. Classifying carbs by their glycemic index (GI), allows for their real effect on blood sugar or glucose levels to be evaluated, as in, how high is the blood glucose 2 hours after consumption. The GI of a particular food, is determined by the incremental rises of blood sugar after ingestion of the food item, and how rapidly it is digested and absorbed. A low GI food, is one that is less than 55 (an apple is 38), and hence, only gradually elevates the blood sugar because of slow digestion, and doesn’t raise blood lipid levels, but delays hunger. A foods fiber content is important for its indigestible role. Hence, both the GI and the amount and type of fiber in a food affect how your blood sugar changes after a meal. But doesn’t the quantity matter? Yes, and that is referred to as the Glycemic Load (GL). A GL of less than 20 is preferable. Watermelon has a high glycemic index of 72, but a low GL (3.6) because of its high water and low carbohydrate content, Foods, such as black beans, are carbohydrate rich, but are digested slowly because they are considered resistant starches with a high fiber content, and this combo is beneficial to keep the blood sugar stable. (Should I mention, that’s one of the reason on Chipotle’s options, the black beans are included.) Fruits are considered simple sugars, but because of their fiber, blood sugar levels are minimally affected.

Let’s just get the adverse news out of the way. Research shows that drinking sugary beverages, is not as well regulated by the body, as solid foods, and because of this lack of regulation, sweetened drinks lead to excess energy (calorie) intake and hence weight gain. If carbohydrates are eaten at a level that is higher than a person’s ability to directly use them for energy, water or carbon dioxide, then they are converted to saturated fatty acids and stored as fat. Rut roe!

High carbohydrate diets increase blood levels of insulin, triglycerides, and glucose and lower high-density lipoprotein (HDL-the good cholesterol) and raise blood pressure. This blood altering combo is an important player in Diabetes mellitus (Type 2), insulin resistance and coronary artery disease, and yes the heart attack.

Hold on their cow lady. We’re not putting all the cookies, and cakes and chocolates out to pasture are we? No, no we are not. Because diets that avoid cookies and chocolate and that are too low in carbs, increase our addictions and our cravings. Sugar snap!  Dark chocolate is an excellent choice. It is loaded with antioxidants which help fight cell damage and possible cancer formation. The heart benefits from a small, one-ounce piece a day, since this amount can lower LDL or the bad cholesterol and blood pressure; both, if elevated, can cause heart disease. There’s more good news-chocolate stimulates the release of endorphins and serotonin, which help us to feel greater satisfaction and pleasure, and hence our mood. The polyphenols create a big dose of calm and contentment, probably through the dopamine pathway. At least 70% cocoa is recommended.

Fresh fruits and vegetables are linked to happiness. Prozac may not be necessary.* A large study by Dartmouth University found an improvement in mental health among the participates who ate seven servings of vegetables and fruits per day. 2.8 ounces was considered a serving. “Happiness peaked at the seven servings per day.” Again berries and vegetables are full of polyphenols. You may find yourself, throwing back your head, and yelping, “Yes, yes, I want what she’s having.”

Whole grains, due to their high water and fiber content, contain fewer calories gram for gram than their same amount of refined grain foods. Thus, whole grains are believed to protect against weight gain by increasing satiety, blunting the bodies post-load insulin and glucose response and by their antioxidant properties. So, we haven’t met a whole grain that we don’t like. Fresh fruit are ‘packaged’ in significant fiber, which slows the absorption and blunts the insulin response. And, don’t forget-- Fruit is the new dessert! Resistant starches with high fiber (which are carbs) promote colon health, fat breakdown, and satiety, reduce triglycerides and cholesterol levels, and stabilize blood sugar levels. Plus, they resist digestion in the intestine, decreasing the number of calories absorbed from foods and promote weight loss. A low GL diet can decrease the bodies protective attempt to stimulate you to gain your weight back after weight loss; by keeping your satiety up, your hunger down and decreasing the drop off in your REE (resting energy expenditure) or the calories you burn while sitting on the couch. Yeah, let’s hear it for the carbs! Let’s give the carbs a hand!

*Please don’t stop any of your medications without consulting your health care provider. 

The brief on raw and cooked foods; don’t eat all cooked vegetables, or exclusively raw veggies---mix it up. Some produce are more nutritious in their raw state and some when they are cooked. Cooking and heat may boost certain nutrients such as lycopene, and beta-carotene; or make break down their tough cellular structure and make it easier for the body to absorb the nutrients.

1.   Banana-Kiwi Salad Shh! Don't tell them it's not dessert!

Makes: 4 servings Serving size: ? of the recipe

Ingredients

·       2 tablespoons lime juice

·       1 tablespoon canola oil

·       1 tablespoon minced shallot

·       2 teaspoons rice vinegar

·       1 teaspoon honey

·       1/4 teaspoon salt

·       Pinch of cayenne pepper

·       4 kiwis

·       2 firm ripe bananas

·       1/2 cup diced red bell pepper

·       2 tablespoons thinly sliced fresh mint

·       1 tablespoons chopped cashews

Instructions

1.    Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl. Add kiwis, bananas, bell pepper and mint; toss to coat. Serve sprinkled with cashews. Tip: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes

Artificial Sweeteners: These are sugar substitutes to be used in place of table sugar. Extensive scientific research supports the 6 low calorie or no-calorie substitutes approved in the US and Europe; Sucralose or the yellow pack (Splenda), Stevia or the green pack (Truvia), Aspartamate or the blue pack (Equal), Saccharin or the pink pack (Sweet-n-low), acesulfame-K, and neotame. Splenda doesn’t cross the blood brain barrier and hence can’t activate the brain’s reward center.