Are there really good and bad carbs?

[Guest guest]

>

> Diet Detective: Are there really 'good' and 'bad' carbs?

> NewsOK

> By Stuart Platkin

>

> CARBOHYDRATES. I said the " C " word.

>

> I'm amazed at the anger and frustration that Americans have toward

> carbohydrates. Perhaps we feel duped by nutrition experts for telling us to

> replace fat with an abundance of carbs, a recommendation that may be one of

> the causes for the recent increase in inches to our waistlines.

>

> So, if carbs are so bad, why were we told to eat more in the first place?

> And how can we tell the " good " from the " bad " carbs?

>

> The concept of " good " versus " bad " carbs comes from the outdated concept of

> complex (starches) versus simple carbs (sugars). The idea was that smaller,

> simple sugars digest quickly, and the longer- chain complex carbs take

> longer to digest and therefore keep us full. But, a complex carbohydrate

> can

> be refined (e.g., white bread, white rice), stripping away the good stuff

> such as fiber, vitamins and minerals. And some simple carbs are unrefined

> (e.g., fruits and vegeables) and still have fiber, vitamins and minerals.

> This was too simplistic to pick the right foods.

>

> That's where the glycemic index (GI) comes in, which was created as a

> research tool to determine the effect carbohydrates have on blood sugar.

>

> Foods with a high GI value raise the body's blood sugar levels quickly,

> which signals the rapid release of insulin into the bloodstream; this rush

> of insulin then drops blood sugar levels.

>

> " This creates a slower and more difficult transition from the fasted to fed

> state -- and studies have shown that this causes hunger, " says Dr.

> Ludwig, director of the Obesity Center at Boston Children's Hospital and

> Harvard Medical School.

>

> In contrast, low GI meals cause a slower release of sugars into the

> bloodstream. And a steady, moderate insulin release allows for slower

> metabolism of carbohydrates.

>

> " There aren't any conclusive studies. The majority of, but not all, one-day

> studies show low GI foods suppress hunger, but no relevant long- term

> studies havebeen completed, " says Pelkman, a professor of

> nutrition at the University at Buffalo. " Not only that, there's no proof

> that following a low GI diet will aid in weight loss. "

>

> Another problem is that there are a multitude of variables that affect the

> way a body handles carbohydrates, including fiber or fat content, acidity,

> food combinations, preparation method and even ripeness.

>

> Also, the index is based on a 50-gram carbohydrate portion of food. This is

> nowhere near the size of a typical serving of many foods. For example,

> carrots have a high GI (92), which is much higher than many other

> vegetables. A 50-gram portion would be about 1 1/2 pounds.

>

> Most nutrition experts advise eating a diet rich in whole grains,

> vegetables

> and fruit. But if you look at foods such as whole-wheat bread compared to

> white bread, they are both high glycemic foods.

>

> Eating whole grains and fiber doesn't ensure a low GI, nor does it keep you

> from getting hungry. Research shows that foods high in fiber promot weight

> loss, not the fiber itself. Foods high in fiber also tend to be bulky foods

> that have lower calorie densities.

>

> " You need to look for low- energy, low-density foods that will satisfy

> you, "

> Pelkman says. This is often the food that is the least processed.

>

> Finally, keep this in mind. It's not just the GI that defines a " good " or

> " bad " carb. Good carbs also carry other nutrients or phytochemicals, have

> lower total calorie content and are eaten with other nutrient-dense,

> low-energy foods.

>

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