A Secular Trend from BAD Carbohydrates to GOOD Carbohydrates.
As obesity continues to plague our nation the driving force behind it has yet to be clearly defined. It first was thought that the cause of health problems in the U.S. was due to the high intake of FAT in our diet. This today however, is questionable. Although, studies show that the intake of FAT has decreased, the obesity epidemic continues to rise. So what in our diet is making us become more and more obese? As we have lowered fats we have replaced it with highly processed CARBOHYDRATES. Is this the answer to our obesogenic epidemic? In quick response, NO. Even though, our diets should still be low in saturated fats (according to the American Dietary Guidelines 2010), a stronger emphasis should be on the types of CARBOHYDRATES we are eating and how much.
Carbohydrates are essential for energy in our body and should still be consumed but not in excess. While more and more people are becoming obese and diabetic, it is safe to say that closer attention needs to be paid to CARBOHYDRATE intake but at the same time recognize the benefits they carry in improving the health outcomes that we are facing.
For example, as one study by Franc Hu (2010) indicated carbohydrates need to be categorized not only by complex carbohydrates but by the following:
1) Glycemic Index: foods with more compact granules (low-starch gelatinization) and high amounts of viscose soluble fiber (eg, barley, oats, and rye) are digested at a slower rate and have lower GI values than do highly processed refined carbohydrates (eg, white bread)
2) Glycemic Load: how much of that carbohydrate is in a serving of a particular food and how rapidly a particular carbohydrate turns into sugar (BIGGER PICTURE than just the GI)
3) Amount of Fiber: higher consumption of whole grains PROTECTS against obesity, heart disease and Diabetes-- shown to LOWER blood cholesterol and LOWER Blood Sugar
4) Amount of Processing: Is associated with greater risk of type 2 diabetes and Ischemic Heart Disease
All of these factors contribute to the rise in glucose and insulin in our bodies. Carbohydrates that are low in Glycemic Load and Glycemic Index with good source of Fiber and low amounts of processing have been shown to reduce weight, risk of heart disease and other health complications . These are the types that we should be consuming. Highly processed foods such as pizza, quick cereals, and beverages should be avoided.
Tips on transforming this "Obesogenic Storm" on CARBOHYDRATE consumption as Hu (2010) suggests should include:
1) Replace refined and high sugar carbohydrates with unsaturated fats and/or healthy sources of protein and exchange WHOLE GRAINS from refined ones
2) Limit Sugar-sweetened beverage consumption (Cokes, juices and high-fructose drinks)
3) A diet with moderate intake of carbohydrates and rich in vegetable fat and vegetable protein
List of High Fiber Low Carbohydrate Foods:
Cut asparagus: 2 g carb, 2 g fiber per 1/2 cup
Cooked chopped broccoli:1 g carb, 3 g fiber per 1/2 cup
Chopped celery: 1 1/2 g carb, 1 1/2 g fiber per cup
Shredded romaine lettuce: 1/2 g carb, 1 g fiber per cup
Spinach:3 g carb, 4 g fiber per cup cooked; per 6 cups raw
Cooked mustard greens: 0 g carb, 3 g fiber per cup
Endive: 1 g carb; 16 g fiber, per medium head
Cooked collard greens: 4 g carb, 5 g fiber per cup
Hass avocados: 3 g carb, 12 g fiber per medium avocado
Red raspberries: 7 g carb, 8 g fiber per cup
Blackberries: 6 g carb, 8 g fiber per cup
Ground flaxseed: .1 g carb, 2 g fiber per tablespoon
Raw wheat bran: 3 g carb, 6 g fiber per 1/2 cup
As we continue to fight against obesity, serious preventative health measures, interventions and research need to continue, so that we may ensure that our health is protected but also that of future generations. These small steps to awareness and becoming pro-active will help ensure quality of life and promote health. So lets stay with the good fats, replace the BAD carbohydrates and increase GOOD carbohydrates (low GI, low GL, low processing and high FIBER)!
Eat Well.
Nutribug*-*
This blog was intended to advice you in some of the health benefits of certain foods, some information may contain opinion by the writer, findings through resources on the web (provided below), and through her own nutritional background. As mentioned, this blog is highly impacted by the writers opinion and I am open to opposing point of views and suggestions, as long as they are respectful. Thank you.
References:
http://www.mayoclinic.com/health/fiber/NU00033
Hu, Franc. (2010). Are Refined Carbohydrates Worse than Saturated Fats? Am J Clin Nutr June 2010 vol. 91 no. 6 1541-1542. Retrieved from: http://www.ajcn.org/content/91/6/1541.full
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/
http://scienceblogs.com/obesitypanacea/2010/06/are_high_glycemic_index_carbs.php
Live Strong Website. (2012) High Fiber Low Carbohydrate List. Retrieved from: http://www.livestrong.com/article/70156-high-fiber-low-carb-foods/
Blog Image. Good Carb vs. Bad Carb. Retrieved from: http://www.burnthefatchallenge.com/day-21-good-carbs-bad-carbs/
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