Carbohydrates - The Eating Well Podcast

Sorry for the long delay in getting a show out. We’ve both had some pretty big shake-ups in our regular schedule and havn’t both been able to get some free time at the same time to record a show. We should be back on track.

Carbohydrates

#006 The main energy source for our bodies

Regardless of what you have heard about the dangers of carbohydrates, they are an important part of a healthy diet.

Simple sugars vs. complex carbs

Simple sugars:

1. are broken down quickly
2. taste sweet
3. glucose
4. fructose
5. sucrose

Complex carbs:

1. fruits & veggies that have fiber
2. lower the risk of cancer, diabetes, hypertension
3. fiberless cerals & grains

Glycemic Index:

Glycemic index measures how fast & how high our blood sugar rises after consuming a particluar carb. For example white bread has a high gycemic index. White bread will convert to blood sugar almost immediately, resulting in a rapid spike.

Compair this to brown rice which has a low gycemic index. Brown rice is digested much more slowly causing a steady rise in blood sugar. The slow rise in blood sugar is what the body prefers.

Diets rich in high gycemic index foods often lead to diabetes. Overall, we are more concerned with glycemic load.

A good database reference is www.glycemicindex.com

Tips:

• Eat the whole fruits and veggies rather than rely on their juices
• If you enjoy juice, dilute it with water – “Volumize”
• Eat potatoes a maximum of once every-other day at lunch time
• A “good” low carb diet includes fruits, veggies, & whole grains, these 3 combined should be the bulk of one’s calories

Easy ways to increase your consumption of whole grains:

1. Oatmeal for breakfast, add fruit is even better!
2. High fiber cereals (Kashi is our favorite)
3. Whole grain breads, with 3+ grams fiber per serving
4. Replace white rice with brown or wild rice(try frozen or microwave types too!)
5. Try whole wheat pasta, there are some on the market with 1/2 wheat & 1/2 white

IN THE NEWS

CBS is reporting that “Diabetes has become such a pressing healthcare concern in the United States, one in three kids will be diagnosed with the disease at some point in their lives.

AND

NPIcenter is reporting on the The Natural Marketing Institute’s 2005 Health & Wellness Trends Report where the topic of consumer awareness of the key differences and benifits of low-carb versus slow-carb is on the rise, primarily due to blood sugar control issues and diabetes.