Oh, carbohydrates! One minute they are “okay” the next minute we are told to avoid them like a plague! We have been taught to be terrified of carbohydrates! But did you know that they are actually the single most important food in your diet for good health?
Here’s the deal: Processed and refined carbs are the ones that we need to eliminate because they slow down the metabolism and are associated with diabetes, heart disease, dementia and cancer. Vegetables and fruits are the complex carbs that contain phytonutrients. Phytonutrients are healing plant chemicals which can only be found in certain types of carbohydrates. They are essential to our optimal health by helping turn on the genes that burn fat and slow down aging. It is time to switch the carb-o-phobia craze to focusing on consuming carbs that have a low glycemic load and high phytonutrient index. Eating low glycemic carbohydrates has the same effect as a low carbohydrate diet, but is actually sustainable!
It is time to switch the carb-o-phobia craze to focusing on consuming carbs that have a low glycemic load and high phytonutrient index. Eating low glycemic carbohydrates has the same effect as a low carbohydrate diet, but is actually sustainable!
When we eat a high glycemic food, our blood glucose level rises quickly. This causes the cells in our pancreas to secrete insulin in an attempt to lower our blood sugar. The bottom line is that the insulin drives the glucose into our cells which is either used or stored as fat. Whereas, low-glycemic foods digest and absorb more slowly, which produces gradual rises in blood sugar and insulin levels rather than rapid spikes. Choosing foods with that have a low glycemic load is an important way to control your appetite and weight.
The glycemic load (GL) of the food you eat is a way of thinking of food, meal composition and carbohydrates that is practical for weight loss. GL measures the real response of your blood sugar (and hence your insulin level) to an entire meal. The phytonutrient index (PI) is also important to consider in order to judge how rich in phytonutrients the carbohydrates you are consuming are in these plant based healing foods.
The bottom line?! Eat foods with low GL and high PI and you will ensure a healthy metabolism and optimal health. Enjoy overcoming your carb-o-phobic tendencies with this simple cheat sheet:
| LOW-GL / HIGH-PI FOODS: | HIGH-GL / LOW PI FOODS: |
| Fruits | Flour or Flour Products |
| Vegetables | Refined Grains |
| Beans | Sugar in Any Form |
| Nuts | Processed Foods |
| Seeds | Junk Food |
| Olive Oil | Large Starchy Potatoes |
| Teas | |
| Herbs & Spices |
