The issue of carbohydrates and their importance in our diets vs. weight loss by omitting or reducing them, can be confusing. Here is some information about carbs that will have you understanding their role in our diets.
Not all carbohydrates are the same. They effect our bodies in very different ways. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.
Slow is the best way to go when choosing carbs. The slower they are released in your body, the slower they metabolize giving you a steady stream of energy. This steady stream curbs sugar cravings. The carbs with a LOWER GI rating are ones that are slowly released. The carbs with a HIGH GI are released quickly into the blood stream. Research shows that eating high GI carbs leads to storage of body fat.
Eat FREELY: brown or wild rice, whole-grain products, oatmeal, legumes, nuts and seeds, vegetables such as squash, broccoli, peppers, cauliflower and green beans. Whole fruits such as apples and peaches. Berries are also an excellent choice for fruit.
Eat SPARINGLY: refined sugar, white rice, white flour products, sodas, fruit beverages, cakes, cookies and alcohol.
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