Traditionally, carbohydrates are considered unhealthy. But in reality, carbohydrate consumption is the most important thing you can do for your health and to get rid of excess weight. Of course, we are talking about the right carbohydrates.
Why not all carbs are the same
You may ask: Don't carbs make us fat, contribute to insulin resistance, heart disease and other health problems? Some do. The fact is that both ice cream and cauliflower fall into the "carbs" category, but they are completely different foods.
Almost all plant foods are carbohydrates. These are the same slow carbohydrates that have a low glycemic index and do not "explode" blood sugar and insulin levels. These slow carbohydrates come with nutrients, fiber and amazing molecules - phytochemicals.
When you consume a variety of fresh fruits and vegetables abundant in phytonutrients-carotenoids, flavonoids, polyphenols-they help fight almost all health problems, including dementia, obesity, and the aging process.
Ideally, about 75% of your carbohydrate intake should come from non-starchy fruits and vegetables with a low glycemic index. The bulk of the foods on your plate should be complex carbohydrates - natural whole plant foods that contain vitamins, minerals, fiber and phytonutrients. I'm referring to the volume of food, not the calorie count. Many plant-based carbs actually contain very few calories.
Unfortunately, most people don't eat these carbohydrates, they eat other things: donuts, bread, bagels, candy, etc. These are heavily processed foods devoid of nutrients and fiber. They have a lot of added sugar, fructose corn syrup, and "extra white" flour. In the body, these easily digestible carbohydrates are very efficiently and quickly converted into belly fat deposits.
How different types of carbohydrates affect sugar levels
Simple and complex carbohydrates affect blood sugar levels differently. "Sugar" calories are different from those calories that come from proteins, fats or non-starchy carbohydrates such as greens. Although both soda and broccoli fall into the category of carbohydrates, the 750 kilocalories from soda and 750 kilocalories from broccoli behave differently when they enter the body.
The intestines quickly assimilate the non-fibrous sugar from soda. Glucose raises blood sugar levels. A domino effect occurs because of the rise in insulin and the cascade of hormonal reactions, and the body's biochemistry is disrupted. High insulin increases inflammation, raises triglyceride levels and lowers high-density lipoprotein levels, increases blood pressure. It reduces testosterone in men and promotes infertility in women. Such sugar interferes with the natural processes of appetite control - this is one reason why you eat more and more sweets, which are converted into fat during metabolism. Another reason is that some time after consuming such carbohydrates, blood sugar and insulin levels drop dramatically - and you again feel a strong hunger and crave sugar.
High-fiber, low-sugar carbohydrates, such as broccoli, are slow to digest and don't cause blood sugar and insulin spikes. These slow carbs reduce the risk of cancer and increase the body's ability to detoxify.
Therein lies the main difference. Slow carbs treat rather than harm.
Choosing the right carbs
Quality carbs from plant foods have unique health benefits, including high levels of vitamins and minerals, fiber and special plant compounds with medicinal properties called phytonutrients, or phytochemicals. Phytochemical medicinal molecules are curcumin in turmeric, glucosinolates in broccoli, anthocyanidins in berries and black rice, etc.
Many of these foods are rich in fiber, which helps remove excess sugar from the body. This is one reason why, for example, a cup of blueberries has a completely different effect on the body than four teaspoons of sugar in coffee.
In addition to stabilizing blood sugar levels by slowing the absorption of carbohydrates, fiber fuels beneficial flora in the intestines and cleans them naturally, thus maintaining a healthy gastrointestinal tract.
Try gradually increasing your fiber intake to 30-50 grams per day. This is easy by consuming legumes, nuts, seeds, whole grains, vegetables and fruits. When you focus on these plant foods your weight will normalize. You feel better, and your risk of developing numerous diseases is reduced.
To help you make the best choice among the variety of carbs, I've divided them into four categories - "green," "yellow," "red," and prohibited.
"Green Carbohydrates: Eating without Restriction
Slow-digesting vegetables with a low glycemic index should be the foundation of your diet. Fill your plate with broccoli, asparagus, spinach, white cabbage, green beans, Chinese cabbage, salad leaves, etc. These foods can be eaten in truly unlimited amounts!
"Yellow Carbohydrates: Eat them in moderation.
Whole grains. Brown, black and red rice, quinoa, amaranth, buckwheat - they can be used to make very tasty gluten-free dishes. Black rice contains as many anthocyanidins as blueberries and has a low glycemic index.
Fiber- and phytonutrient-rich legumes are unfortunately not common enough in our food culture. They slow the release of sugar into the bloodstream and help prevent excess insulin secretion, which causes resistance to that hormone. Try red, French or common lentils, chickpeas, green and yellow peas, soybeans, pinto beans, adzuki beans, black beans, dark blue beans and other legumes.
Dark berries. Blueberries, cherries, blackberries, raspberries are full of phytonutrients. The richer the color, the more "medicine" you get. Eat half a cup a day. Frozen berries can be added to smoothies.
You can eat no more than two fruits with a bone each day. Plums, peaches, nectarines and their variants are known as "stone fruits." They are full of fiber and healing chemicals.
"Red" carbs: eat limited amounts
These foods are best not abused.
Starchy cooked vegetables with a high glycemic index. These include zucchini, peas, potatoes, corn and root vegetables such as beets. Starchy vegetables raise blood sugar levels faster, so they should only be eaten in small amounts (up to half a cup a day) and ideally in combination with other foods that lower the overall glycemic load.
High-Sugar Fruits. Melons, grapes, and pineapples contain more sugar than other fruits, so their consumption should be limited, and if your body sugar is high, they should be avoided altogether.
Forbidden carbohydrates: avoid them in any form.
Processed store-bought foods (including "low carb" foods). Many of them cause serious health problems. Always try to choose natural, whole, unprocessed foods.
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