Sure, Blame it on Carbs!

Complex carbohydrates play an important role in our health.  Fruits and Vegetables are examples of  complex carbohydrates.  While Dr. Weil and Juicers believe vegetables should be the primary part of our diet, Dr. Atkins' diet is primarily protein based and suggest we avoid fruits and vegetables (actually, that has recently been adjusted with the new Atkins Food Pyramid; his plan had called to gear back up on these but now they are recommended but is ), and Dr. Mercola is more balanced explaining the virtues of each and encourages vegetables (and highly recommends juicing greens!) more than fruit (but discourages those vegetables that grown under the ground as they are starchy and high in sugar; cooking root vegetables raises their rate on the glycemic index.)

The Glycemic Index measures how quickly a carbohydrate is converted into glucose by our system.  Our body secretes insulin to convert food into glucose which can be used by our body for energy.  Simple sugars convert quickly and therefore rate higher on the glycemic index.  Foods high in fiber take longer to convert and are therefore low on the GI scale.  When we eat more than our body can use, we gain weight.  When we overwhelm our system with simple carbs or things high on the GI, we secrete too much insulin which can throw off our body and cause disease.
 

Any diet will suggest we avoid simple carbohydrates.  These include the "white" group and refined foods like sugar, white flour, and even white rice.  These are absorbed quickly by the body and can add on unwanted weight.  These are also over processed and devoid of nutritional value.  When we eat them, insulin is released to balance out this simple carb.  When we eat more simple carbs than our body can use (and our bodies have very little use for them to begin with) our body converts the excess into fat.  We would be wise to eliminate or greatly decrease simple carbs.

It's clear that our best bet is to avoid refined foods generally. This would eliminate most things bad for our bodies including simple carbohydrates (soda, candy, cake, etc).  We don't need any of these carbs and eliminating these refined foods will improve our health, lengthen our lives, and allow us to lose weight easily. 

However, eliminating sweets and easy snacks can be difficult if not impossible.  This causes many of us to just give up all too quickly.  When I crave something sweet, I first reach for a fruit, either dried or fresh, or a date roll.  Dried fruit, dates, raisins, date rolls and Just Tomatoes products are intensely sweet while fresh fruit is more refreshing.  Of course, I've got to admit, if I want chocolate, ain't no way a sweet piece of fruit is going to stop me and I'll eat and eat until I get to it so I just get that piece of chocolate first and resolve that issue immediately!  However, we don't have many prepackaged foods in our diet, except for the occasional Buddha Bar, and we have greatly decreased the amount of simple carbs including sugar and white flour.

Complex carbohydrates, by comparison, are strings of simple sugars that provide our body with the best source energy.  Fruits, Vegetables, and Whole Grains are complex carbs.  Complex carbohydrates play an important role in our health.  Vegetables are not only a great source of vitamins and minerals but also complex carbohydrates and fiber.  Whole Grains offer vitamins, minerals, fiber, and photochemicals.  Whole Grains help us feel full and are an important part of a healthful diet.  Whole and unrefined grains like Brown Rice, Whole Wheat Pasta, Oats, and Quinoa are good sources of complex carbohydrates.  Choose real whole grains, those that are not in the "white" group, including Whole Oats, Brown Rice, Kamut, Quinoa, Bulgur Wheat, certain Couscous (which is actually a pasta), Oat Bran, Millet, Buckwheat, Spelt, and Barley.  Some Whole Wheat breads are whole grains while others are not.  Labels must be read carefully as many of these grains may not be true "whole" grains in the processed foods.  Cracked Wheat, Graham Flour, Whole Cornmeal, and Kasha can also be good sources of whole grains.

Grains are a good source of phosphorous, potassium, and magnesium but are high in phytic acid.  Therefore we must up our calcium and iron intake (critical for growing children!).  They are low in fat and high in Omega-6.

The real problem with the grains is that many of us choose those over fruits or vegetables which means we are usually choosing processed grains that are not as healthful either.  Whole grains, with fruits and vegetables as the core, and protein sources, create a well balanced diet.  A tip in the grain direction, because of convenience, can cause disease in our bodies.

Fiber is an important part of our digestive tract and overall health.  We get fiber from fruits and vegetables (especially the skins), unrefined grains, nuts, seeds, beans, and legumes.  Fiber helps prevent constipation and can reduce headaches.  Root vegetables are high in sugar and higher on the glycemic index, and therefore affect our insulin levels, but the "colors" (reds in beets, oranges in carrots) include important nutrients and antioxidants that are quite valuable.  When determining if a carbohydrate is good for our body or not, an easy rule of thumb to follow is this:  if it has fiber, it is a good carbohydrate;  no fiber in the carb, don't eat it, it does more harm than good.  It will be immediately turned into sugar by our body if there is no fiber.  Potatoes, like most root vegetables, turn to sugar and have little fiber;  broccoli is used well by the body.

Many people have allergies to Wheat and Gluten.  Gluten is a protein in wheat, rye, barley and oats.  Studies indicate that autism can be helped by a gluten-free and casein-free diet.  Celiac disease (CD) is an inherited gluten sensitivity.  This intolerance goes undiagnosed for many and can lead to malnutrition because people with CD are unable to absorb key nutrients like Calcium, B-12, and Folic Acid.  Undiagnosed, it can also lead to intestinal lymphoma (cancer) or a skin condition called Dermatitis Herpetiformis.  Symptoms include diarrhea, constipation, bloating, weight loss, anemia, chronic fatigue, weakness, bone pain, and muscle cramps.  In children, signs may also include growth failure, dental defects, learning or behavioral problems, and a bloated abdomen.  Most people who are gluten intolerant should also avoid soy and corn.

While Dr. Weil, Real Age, and others feel that whole grains are an important part of our diet, Dr. Mercola encourages us to give up all grains, processed and whole grains.  Sprouted breads, on occasion, are okay.  But overall, because of how grains raise our insulin levels, we should simply stop.  This is especially so for people who are overweight, have high blood pressure, have high cholesterol, have diabetes, or are protein metabolic types.  The body stores excess carbs and glucose as fat. 

If prone, heart attacks are more likely after a high carb meal.

Books:

The Maker's Diet by Jordan Rubin	The Metabolic Typing Diet by William Linz Wolcott, Trish Fahey	The Paleo Diet by Loren Cordain	Patient Heal Thyself by Jordan S. Rubin
The No-Grain Diet by Joseph Mercola, Alison Rose Levy	Nutrition and Physical Degeneration by Weston A. Price	Wild Fermentation by Sandor Ellix Katz, Sally Fallon (Foreword)	Life Without Bread by Christian B. Allan, Wolfgang Lutz

Sweet Christine's Gluten Free Confections has delicious gluten free brownies and cookies as well as a chocolate chip cookie mix.  Get them direct by linking here or you can buy them through Delicious organics by clicking Buy Food.

• UC Berkeley - Be Choosy About your Carbs
• Glycemic Index
• GI Database - enter the food and get the Glycemic Index
• Dr. Weil
• Dr. Mercola
• Gluten Intolerance Group
• Low Carb LIfestyle for the O Blood Type
• Mercola:  The Truth About Eating Grains
• Take Your Metabolic Typing Test Now