Headlines have confirmed what I have been preaching for a long time — when it comes to carbohydrates, the kind you eat really does matter.  You can eat calorie-controlled high sugar or refined flour foods all you want (you know those popular little 100 calorie packs?), but more and more studies have found it won’t get you anywhere with long term weight management, heart disease, or diabetes prevention.

A 2005 study involving healthy people with no existing heart disease or other conditions found that the more they ate high-glycemic index foods, the more weight they gained.¹ Another study in overweight young adults found that when comparing two diets that were equal in the amount of ingested carbohydrates, the diet low in glycemic index carbs nearly doubled fat loss.²

That’s because high glycemic index foods are high in glucose.  Glucose needs insulin for processing, and insulin keeps us in fat storage mode.  But beware of soft drinks and ketchup as well — these foods are high in a simple sugar called fructose.  Fructose bypasses insulin, but it may still lead to weight gain.  Why?  Because it decreases our production of leptin, the hormone that tells us we are full, and may fail to suppress ghrelin, the hormone that makes us feel hungry.³

So what types of carbs should we eat? A healthy lower carb diet starts with plenty of non-starchy vegetables (greens, broccoli, cauliflower, asparagus, celery etc.) and is complimented by beans and legumes.   Higher carbohydrate foods like grains, potatoes, corn, and all types of fruit (which are also high in fructose and glucose) must be eaten in limited amounts according to one’s tolerance.  This is especially important for anyone with weight or insulin resistance issues.

Since emphasizing vegetables is the way to go, we need to work them in as often as possible, starting with breakfast.  The following recipe combining a low-carb vegetable with a high-quality protein is a great-tasting healthy way to start your day.

References

1. Ma, Y. American Journal of Epidemiology, Feb. 15, 2005; 161: pp 359-367.
2. McMillan-Price, J. et al. Arch Intern Med. 2006;166:1466-1475.
3. Wylie-Rosett, J. et al. Obesity Research (2004)12:124S-129S.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute).  She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention.  To learn more about the LaValle Metabolic Institute click here.]