Are you Carbfused?

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You are not alone. Here’s the lowdown.

There are BAD carbs that raise your blood sugar, make you gain weight and fuel inflammation. There are GOOD carbs that help control insulin levels, reduce inflammation and nurture your gut biome.

Knowing the difference can determine the quality of your health and even save your life. Carbs are fuel for your body and prevent conditions such as diabetes and heart disease.? A lack of healthy carbs can have serious negative effects.

Where are the carbs? Carbs show up in food in three places: Starch, Sugar and Fiber.

STARCH: There are two types. Refined starch (bad) and resistant starch (good).

Refined starch is found in white breads, potatoes and baked goods. That starch turns quickly to sugar as you digest it.

Resistance starch is your friend. It is found in whole grains, lentils, peas, beans, barley, oats and brown rice. Resistance starch resists digestion in the small intestine and ferments in the large intestine supporting good gut bacteria which is vital to your body’s plumbing.

SUGAR: Added sugar (bad) is found in baked goods, packaged food, beverages and snacks. They are easily digested and cause spikes in blood sugar levels which lead to insulin resistance and weight gain, inflammation, heart disease as well as dementia and diabetes.

Natural sugar (good) is found in fruits and vegetables and contain natural fiber which slows their digestion avoiding spikes in blood sugar. They are not considered a health hazard.

FIBER: (good) All fiber is nondigestible and comes in two forms – insoluble and soluble.

Insoluble fiber repels water and provides bulk to move food through the intestines. It is found in vegetables, fruits, seeds, nuts, wheat bran, quinoa, 100% whole grain breads and pastas. ?

Soluble fiber absorbs water and forms a gel that slows digestion increasing absorption of important nutrients. It is found in oats, legumes, nuts and edible plant skins.

Nutritionists and dietitians now use another concept called the glycemic index to guide people in making decisions about the carbs they choose to eat. The Glycemic Index (GI)?of a food indicates how quickly your blood sugar will rise after you eat that food, on a scale of 0 to 100. Foods with a high GI (higher than 70) are easily digested and cause a quick rise in blood sugar. Foods with a low GI (lower than 55) get digested more slowly and the blood sugar response is flatter. Carbohydrates that break down slowly, release glucose gradually into the bloodstream. They have low glycemic indexes. The blood glucose response is slower and flatter. Low GI foods prolong digestion due to their slow breakdown and may help with feeling full and weight management

The bottom line: All carbs are not bad for you and are an essential part of a healthy diet. Just be sensible about the carbs you choose.

Skip sugary drinks, avoid low-nutrient baked goods and desserts, and stay away from white bread and pasta unless they are low glycemic verified.

Read labels to see the levels of sugar and fiber.

Focus on healthy whole grains, fruits, veggies and low glycemic foods to get the energy your body needs every day.

Your body will thank you!?

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