Carbohydrates for Wellness
A High-Carbohydrate Diet for Weight Loss
I recommend a low carbohydrate diet for weight reduction, to avoid insulin resistance, heart disease, and more. The madness is, I also recommend a high-carbohydrate diet for weight loss and general health.
How is this possible? Carbohydrates encompass a large variety of foods from chocolate cake to broccoli. Carbohydrates can be divided into two sub categories:
- “Slow burning” or low glycemic carbohydrates. These are plant-based carbohydrates that do not spike blood sugars, provides vitamins, minerals, fiber and healing phytonutrients.
- “Fast burning” or high glycemic carbohydrates. These carbohydrates come from sugar, high-fructose corn syrup, or white flour used in making foods such as breads, pasta, cookies, cakes which the body turns quickly to belly fat.
The difference between these two types of carbohydrates is the affect on blood sugar. High-fiber, low sugar carbohydrates such at cauliflower digest slowly and do not lead to blood sugar and insulin spikes, whereas the fast burning high glycemic carbohydrates disrupt appetite controls causing you to eat more and more and metabolism converts it into belly fat.
Simple ways to remember what to eat:
Green – go for it, eat all you want!
Eat plenty of these slow burning, low glycemic vegetables, for example: kale, broccoli, cauliflower, brussels sprouts, cucumbers, asparagus, seaweed.
Yellow – be cautious, eat in moderation.
Eat these whole grains (brown rice, quinoa, buckwheat), legumes, dark berries, apples, pears, drupe or stone fruits such as peaches, apricots, and plums in moderation, as their gycemic index is slightly higher than foods in the “green”.
Red – stop and think about it.
Eat limited amounts of these starchy high-glycemic cooked vegetables: winter squashes, peas, potatoes, corn, root vegetables such as yams, beets or high sugar fruits like bananas, grapes, melons. Eat theses as treats, not dietary staples.
Forbidden carbohydrates to try to avoid or very sparingly, include dried fruits, processed foods and gluten-containing grains.
75 percent of your carbohydrate intake should ideally come from non-starchy vegetables and low-glycemic fruits. This will normalize your weight, prevent sugar crashes, and reduce your risk for numerous diseases.
No Carb Diets
A carbohydrate-restricted diet (including “good” carbohydrates) for a period of time may be necessary treatment for patients with type 2 diabetes, high blood sugar or obesity. Low-glycemic “green” carbohydrates are introduced as insulin sensitivity improves, then “yellow” and “red” high glycemic carbohydrates are re-introduced on occasion.