In the 1980’s, high carbohydrate diets were the fad. Remember the “Pasta Craze”? Subsequently, the Atkins Diet popularized the idea of reducing the amount of cardohydrates in one’s diet for dramatic weight loss. So which diet should you adhere to for not only weight loss, but also good health, longevity, and vitality? As usual, the truth is somewhere in between.
Before we can have a worthwhile discussion on carbohydrates and their effects on your body, some definitions are in order. First, what are carbs? Carbohydrates are one of the three main types of nutrients (the other two, proteins, & fats, will be covered in later issues of this blog). Simply put, “carbs” are sugar. But not all carbs are created equal. Carbohydrates that we eat can be broadly classified as “simple” and “complex.”
Simple carbs (for example sugar, fruit juice, candy, white bread, pasta made with refined flour) are rapidly absorbed into the blood stream and cause an rapid elevation in the hormone insulin. For many reasons, this “insulin response” can be unhealthy. All of us have experienced the “sugar roller coaster” that follows eating a candy bar or a piece of delicious pecan pie. Immediately after eating a high sugar food, our bodies experience a rapid rise in blood sugar. This “sugar high” is followed within minutes by a sluggish, sleepy feeling due due to the insulin response kicking in, pouring the hormone insulin into the bloodstream to lower the blood sugar to normal levels again. The insulin response causes your body to convert and store excess carbohydrates into fat. Insulin can also cause “glycation” which is the binding of sugar molecules to protein in your tissues; this process leads to tissue damage, inflammation, and premature aging changes.
Complex carbs (for example most vegetables, brown rice, whole wheat bread, oatmeal, whole wheat pasta) are absorbed much more slowly and lead to a much slower rise in insulin. Complex carbs are therefore a far superior dietary source of carbohydrates than simple carbs. I find it useful to further classify complex carbohydrates in to another group, the “fibrous carbs.” This group, which includes broccoli, carrots, kale, celery, cauliflower, spinach, and others, shares all the benefits of complex carbs plus a high fiber content.
Another important way to reduce the insulin response is to combine any carbs you eat with a lean, high quality protein such as broiled fish or skinless chicken breast. The protein load slows the absorption of the carbohydrate into the bloodstream. I will cover the topic of proteins in another article.
So here is the short take home message: for a long and healthy life, replace the simple sugars in your diet with complex carbs. Sounds simple, right? I would start by taking an inventory of the daily foods you and your family eat. You will be surprised how much simple sugar enters your body every day. Sugar is an addiction of sorts, so be prepared for some complaining from your taste buds at first. But I promise that the increased energy and wellness that you will feel after just a week of reducing simple carbohydrate intake will astound you!
As always, I am available for any questions you may have, and please check out our website to learn more about Visionary Eye Care.
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