The increased intake of refined carbohydrates as part of the typical Western diet has been a major factor in the growing epidemics of obesity and diabetes. And, as my team of researchers and I learned in the laboratory nearly 30 years ago, the type of calories consumed is nearly as important as total caloric intake. What we discovered was that when rats were fed large amounts of refined carbohydrates—like sucrose, or table sugar—they became insulin resistant and their blood pressures skyrocketed. When the rats were fed complex carbohydrates—like grains containing soluble fibers—these effects were not observed. Through careful research, we eventually concluded that fiber slowed, but did not altogether prevent, the absorption of sugars.
Today, rapidly-absorbed carbohydrates are referred to as “high glycemic” foods. The glycemic index (GI) was created to rank foods according to the way the carbohydrates they contain affect blood sugar levels. Foods which contain more slowly absorbed carbohydrates have a lower glycemic index. Overeating high glycemic foods produces a high overall glycemic load on the body, which can have grave health consequences. (You can learn more about the glycemic index at http://www.glycemicindex.com.)
Unfortunately, a low glycemic diet is often difficult to maintain. Foods like baked goods, potatoes, and pasta have become such a part of the Western diet that many people find them impossible to give up. While it is not necessary to completely eliminate such foods from your diet, it is important to limit their consumption. Increasing your fiber intake via high-fiber foods and supplements is also important. There are also supplements called “carb blockers” that work by inhibiting the digestive enzymes that break down carbohydrates, preventing some of them from being absorbed. Carb blockers, most notably phaseolamin, or Phase 2®, can lessen the impact of high glycemic foods on the body, and offer you the possibility of a less restricted diet while on a weight-loss program.
The Anti-Aging Bottom Line: Keeping your blood sugar stable and your weight down may be the two most important things you can do to make sure you live a long, healthy life. Research has shown that rapidly-absorbed carbohydrates can have immediate effects on blood sugar and blood presssure and lead to weight gain and dieseases like diabetes. The combination of a high fiber, low glycemic diet and natural "carb blockers" may be the most comprehensive approach you can take to avoiding the health problems that the "wrong" carbs can create.
QUICK TIP: You might be surprised to learn that, according to Jean Carper, bagels are as bad for blood sugar as white bread, sugar and potatoes. Learn More
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Written exclusively for Stop Aging Now, the authority on anti-aging research, anti-aging nutrition, and anti-aging supplements.
