Here is the fifth part of an interesting article I found in The Sunday Times
Carbohydrates are sugar too
Starches and carbohydrates are more of the same, I’m afraid. Our bodies process certain types of carbohydrates (the white, refined kinds) in a similar way to pure sugar, and they create an equally powerful endorphin response. Making us want them more and more. The author of Grain Brain, Dr David Perlmutter, says: “during the course of digestion, carbohydrates are broken down and sugar is liberated into the bloodstream, causing the pancreas to increase its output of insulin so glucose can penetrate cells. The carbs that trigger the biggest surge in blood sugar are typically the most fattening, for that very reason. They include anything made with refined flour such as breads and cereals; starches such as rice, potatoes and corn; and liquid carbs such as soda and fruit juice.
The scientists at Harvard School of Public Health explain: “the glycemic index ranks carbohydrates on a scale from 0 to 100, based on how quickly and by how much they raise blood-sugar levels after eating. Foods with a high glycemic index, such as white bread, are rapidly digested and cause substantial fluctuations in blood sugar. Foods with a low glycemic index, such as whole oats, are digested slowly, prompting a more gradual rise in blood sugar.”
Eating too many high-glycemic foods may lead to an increase risk of type 2 diabetes, heart disease, some forms of ovulatory infertility and colorectal cancer.
A piece of toast is no longer just a piece of toast. Carbs such as white bread, white rice, pretzels, crackers and bagels are high on glycemic index, while rye bread, pumpernickel bread, rolled oats, barley and quinoa fall in the low range. So although all carbohydrates are converted into sugar when digested, some are converted into more sugar than others. However, this doesn’t mean a bread-free life forever. Try flour, coconut flour, quinoa flour and flaxmeal. During the initial sugar-free week of our plan, however, try to resist carbohydrates as much as humanly possible. If you do feel the need for carbs, choose the good ones: brown rice, rolled oats, millet, quinoa, buckwheat, wild rice, bulgur and rye.
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