4 Bad Carbs/5 Healthy Carbs

You may know or have heard people say there are good and bad carbs.  This is true and we are eating many bad carbs daily that we could avoid and substitute with more healthy choices or "good carbs".
This article will highlight 4 bad carbs that you should avoid and 5 healthy choices to replace the bad.

To better understand carbs you first need to know about the Glycemic Index scale that ranks foods on how the effect your blood sugar levels, based on a scale of 0-100.  The higher the number on the glycemic index scale the faster the carbohydrate is broken down, the more it is going to spike your insulin levels and the faster it will cause that number on the scale to creep up and up.  Foods with a high GI rank in your blood sugar level which leads to insulin resistance over time.  This can cause obesity and eventually diabetes.
Four Bad Carbs:
The following are carbs with high GI ranking and should be avoided.
1. White Potatoes:  I know you are saying these are vegetables however they are high on the glycemic index.  They will raise your blood sugar faster than white bread.  Sweet potatoes and red potatoes are much better choices.  Also note how you cook your potatoes and what you put on them.  If you wish to have fried be sure to use coconut oil.

2.  White Bread:  I have mentioned white bread in past postings and how it is so important to stop eating white bread and include brown bread (100% whole wheat)  into your diet.  White bread is a processed, simple carb that is high on the GI.  Along with white bread almost all baked goods are high  on the GI.  Cookies, donuts, and yes CAKE are all loaded with sugar and are simple carbs that produce insulin and store more fat.(ix).
Avoid the bakery and processed bakery products when you are in the grocery store. It is much better to make your own baked goods for that way you know what is in them.  Another healthy choice is sprouted grain bread like Ezekiel.

3. Soda:  As we all know from the recent research and reports on television soda is loaded with sugar and high fructose corn syrup. High fructose corn syrup leads to elevated insulin levels.  "According to Dr. Robert Lustig, fructose is metabolized by your body in much the same way as alcohol, and can lead to obesity, high blood pressure and more.  The effects are the worst when consumed in liquid form as in a can of soda.  Drinking a can of soda a day may increase your risk of obesity by 60%."(i,ii)
I have never been a fan of soda however I know that many people enjoy it daily.  One big factor to improving your overall health is to get rid of your soda drinking and make a healthier choice like green tea, or simple water with lemon.  I know it can be a big deal for many people to give up soda however when you look at the research and the negative effects is has on your healthy it is something you need to do as you begin eating/drinking healthy.  Remember sugar is the enemy and soda is loaded with sugar.

4. Candy and sweetened cereals:  Both have a lot of sugar.  Sugar like flour is highly processed, and provides lots of calories and no nutrients.  Your insulin level will spike anytime you eat foods high in sugar.  High insulin levels and weight gain usually go together.  When consuming excess sugar your body cannot use as energy it will be stored as fat.  You know where that ends up, yep right on your hips, thighs, and belly.  Remember even when the cereal says it is healthy be sure to read the label for sugar content.  Some very healthy cereals have high fructose corn syrup.  My choice is old fashioned oat meal not the instant kind.  I add some honey, nuts, raisins, hummmmm.

TOP 5 GOOD CARBOHYDRATE FOODS
These good carbs will help you shed pounds, gain better nutrition, and increase your energy.

5. Asparagus:  This is great roasted, steamed, sauteed, or in salads.  They have a low GI score of only 15.  A food with a score under 50 is considered low and low is what you want.  A low GI score means it takes longer for your body to digest thanks to fiber.  Foods rich in fiber will help you feel full longer.  fiber also slows the absorption of starch into your blood.  Adequate fiber lowers your risk of heart disease, cancer, diabetes, and diverticulitis. (1,2,3,4).

4. Cabbage:  This is a member of the cruciferous family of vegetables.  Is low on the GI scale with a score of 15 and is high in fiber and vitamin C.

3. Broccoli:  It contains lots of vitamins like beta carotene and vit. K and has a low GI score of 15.  Broccoli is also a member of the cruciferous vegetables. (5)

Eating 1-2 cups of cruciferous vegetables a day lowers oxidative stress linked to cancer, diabetes, rheumatoid arthritis, and alzheimers(6)

2.  Spinach:  Has a low GI score of 15, is high in iron, calcium, B vits. and antioxidants.  You can enjoy it raw or in salad or cooked.  Spinach is a super food full of 13 different phytochemicals for your heart, brain, eyes, bones, and it fights against inflamation.

1.  Beans, lentils, peas, or legumes:  Legumes, nuts, and seeds are high in protein, fiber, and have a low GI score of 10.  They help lower your cholesterol.  Peanuts have a really low GI score of only 7.(7)  These are all great to enjoy throughout the day.  You can include them in salads or in recipes.  Peanuts are a great snack food.


If you swap the bad unhealthy carbs and sugary snacks for healthy ones you gain energy, nutrition, and the benefits of weight loss.  Try adding more of these healthy carbs into your eating plan.



References;
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²Slavin JL. Position of the American Dietetic Association: Health implications of dietary fiber. Journal of the American Dietetic Association. 2008;108:1716.
³Schatzkin A, et al. Dietary fiber and whole-grain consumption in relation to colorectal cancer in the NIH-AARP Diet and Health Study. American of the Journal Clinical Nutrition. 2007;85:1353.
⁴Glycemic index diet: What’s behind the claims. Mayo Clinic
⁵Wang X. Selective Depletion of Mutant p53 by Cancer Chemopreventive Isothiocyanates and Their Structure−Activity Relationships. J Med Chem. 2011 Feb 10;54(3):809-16. Epub 2011 Jan 11.
⁶Carcinogenesis. 2006 Oct;27(10):2096-102. Epub 2006 May 15. “Brassica vegetable consumption reduces urinary F2-isoprostane levels independent of micronutrient intake.”
⁷Beans and other legumes: Types and cooking tips. Mayo Clinic.
ⁱ Series: UCTV Prime, The Skinny on Obesity (Ep 2): Sickeningly Sweet April 2012
ⁱⁱ “Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis” Lancet, Volume 357, Issue 9255, Pages 505 - 508, 17 February 2001
ⁱⁱⁱ Nettleton JA. et al. Diet Soda Intake and Risk of Incident Metabolic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA). Diabetes Care. 2009 April; 32(4): 688–694.
^iv Yang Q. Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings. Yale J Biol Med. 2010 June; 83(2): 101–108.
^v Study Suggests Link Between Diet Sodas, Preterm Delivery. Drugs.com
^vi Hurt RT. et al. The Obesity Epidemic: Challenges, Health Initiatives, and Implications for Gastroenterologists. Gastroenterol Hepatol (N Y). 2010 December; 6(12): 780–792.
^vii Gale EA. The rise of childhood type 1 diabetes in the 20th century. Diabetes. 2002 Dec;51(12):3353-61.
^viii Wild S. et al. Global Prevalence of Diabetes Estimates for the year 2000 and projections for 2030. American Diabetes Association
^ix Glycemic index and glycemic load for 100+ foods. Harvard Health Publications.
 * Bezoni, Josh (2012). Retrieved on Oct,2012 from 7daybellyblastdiet.com, Las Vegas, Nevada.