Thursday, April 27, 2006
Diabetes Articles - Natural Ways To Treat Diabetes
Diabetes Articles - Natural Ways To Treat Diabetes
Diabetes is a disease caused when the body does not properly produce insulin. Seven percent of the population in the United States has diabetes. There are two types of the disease. Type one diabetes is where the body does not produce insulin and type two is where the body resists insulin. The majority of people diagnosed with this disease have type two. Symptoms of diabetes include extreme thirst, hazy vision, excessive hunger, weight fluctuation, fatigue and frequent urination. Diabetes is often controlled with insulin and prescription drugs, but diet and exercise play a large part in the ability to control the disease. There are also herbs that can help reduce the effects of diabetes.
Ensure a healthy diet by concentrating on foods such as vegetables, grains, fiber and legumes. These foods will help regulate sugar in the blood stream. Avoid junk food and foods that contain sugar such as cakes, cookies and other sweets. Alcohol, tobacco and caffeine should also be avoided to maintain a nourishing diet.
Exercise helps promote good health and combats against the negative effects of diabetes. It is important to exercise regularly and keep an appropriate weight. People who are inactive or overweight have a higher risk factor for diabetes and are prone to suffer from more side effects caused by the disease. It is especially important to exercise to build muscle. Starting a weight program will increase muscle mass which will increase sensitivity to insulin.
There are many herbal remedies recognized for their therapeutic properties of treating diabetes. They are commonly found in pharmacies and grocery stores and can be a great natural remedy. Prickly pear cactus has shown positive results in the treatment of this disease and was recently recognized by the International Diabetes Center as a viable natural remedy. Bitter Melon has been used for years in Asia, Africa and South America for treatment. Garlic will reduce sugar levels and is a healthy way to add flavor to food while benefiting from its curative traits. Other common herbs are ginseng, psyllium, fenugreek, bilberry, dandelion and burdock.
Vitamin supplements are frequently used to help treat diabetes with the most commonly recommended ones being vitamins B6, C and E. Also, zinc, selenium, alpha lipoic acid, chromium and vanadium are commonly used. Rather than take individual supplements, some patients opt for a multivitamin to add to their diet.
Diabetes is a disease that affects a large portion of the population. The risks associated with it are serious but can be controlled with lifestyle change. Ensuring a well balanced diet and good exercise routine will help in preventing side effects. Also, proper use of herbs, vitamins and natural remedies will help prevent the necessity for more traditional means of medication.
By Gray Rollins at articlecity.com
Diabetes is a disease caused when the body does not properly produce insulin. Seven percent of the population in the United States has diabetes. There are two types of the disease. Type one diabetes is where the body does not produce insulin and type two is where the body resists insulin. The majority of people diagnosed with this disease have type two. Symptoms of diabetes include extreme thirst, hazy vision, excessive hunger, weight fluctuation, fatigue and frequent urination. Diabetes is often controlled with insulin and prescription drugs, but diet and exercise play a large part in the ability to control the disease. There are also herbs that can help reduce the effects of diabetes.
Ensure a healthy diet by concentrating on foods such as vegetables, grains, fiber and legumes. These foods will help regulate sugar in the blood stream. Avoid junk food and foods that contain sugar such as cakes, cookies and other sweets. Alcohol, tobacco and caffeine should also be avoided to maintain a nourishing diet.
Exercise helps promote good health and combats against the negative effects of diabetes. It is important to exercise regularly and keep an appropriate weight. People who are inactive or overweight have a higher risk factor for diabetes and are prone to suffer from more side effects caused by the disease. It is especially important to exercise to build muscle. Starting a weight program will increase muscle mass which will increase sensitivity to insulin.
There are many herbal remedies recognized for their therapeutic properties of treating diabetes. They are commonly found in pharmacies and grocery stores and can be a great natural remedy. Prickly pear cactus has shown positive results in the treatment of this disease and was recently recognized by the International Diabetes Center as a viable natural remedy. Bitter Melon has been used for years in Asia, Africa and South America for treatment. Garlic will reduce sugar levels and is a healthy way to add flavor to food while benefiting from its curative traits. Other common herbs are ginseng, psyllium, fenugreek, bilberry, dandelion and burdock.
Vitamin supplements are frequently used to help treat diabetes with the most commonly recommended ones being vitamins B6, C and E. Also, zinc, selenium, alpha lipoic acid, chromium and vanadium are commonly used. Rather than take individual supplements, some patients opt for a multivitamin to add to their diet.
Diabetes is a disease that affects a large portion of the population. The risks associated with it are serious but can be controlled with lifestyle change. Ensuring a well balanced diet and good exercise routine will help in preventing side effects. Also, proper use of herbs, vitamins and natural remedies will help prevent the necessity for more traditional means of medication.
By Gray Rollins at articlecity.com
Friday, April 21, 2006
Diabetic And Sugar
Diabetic And Sugar
There are several myths about sugar. Most of these myths are untrue and do not make you fat, become Diabetic or make your teeth bad.
There are many myths about sugar. But panels of experts have found that sugar does not cause Diabetes, Obesity, Hyperactivity or other vitamin deficiencies.
Myth - Sugar Makes You Put On WeightIt's not eating sugar that makes you fat but eating too much food does. Food is broken down into Calories and Calories = 1 Unit of Energy. With a teaspoon of Sugar having only 15 Calories, so 15 Calories is 15 Calories. It doesn't matter what food the Calories come from.
Your Weight Loss Programme will only succeed if you take in fewer Calories than you use.
After a 5-year study in 2002 The National Academy of Sciences concluded "There is no clear and consistent association between increased intakes of added sugars and BMI. BMI = (Body Mass Index) is an indicator of body weight and Obesity.
Myth - Sugar Can Give You DiabetesDiabetes is not caused by having too much sugar. Just like eating Carbohydrates eg Potatoes, Bread, Cakes and Pastries, may if eaten in excess, make you put on weight but it is not what causes Diabetes.
There are two types of Diabetes:
1. Diabetes Type 1 2. Diabetes Type 2Type 1 is usually Insulin dependent. The people have to inject Insulin into themselves every day. This is because the Pancreas does not produce enough Insulin. Insulin is a Hormone. And this Hormone is needed for converting the sugar into energy.
Type 2 is usually found in people of 50+. It is also called 'Age Onset Diabetes. In this kind of Diabetes, the body produces Insulin but something goes wrong and the body can't use it properly.
The American Diabetic Association advises Diabetics that they may take sugar as long as it is counted as part of their daily Carbohydrate Allowance.
Myth -Sugar Has A High Glycemic Index (GI)The body must convert Sugars and Starches we get from our food, into Blood Glucose (Blood Sugar) to enable the body to function properly.
Glycemic Index is a description of how fast the body breaks down Starches and Sugars to make them into Blood Glucose.
Blood Glucose levels are dependent on how much Protein or Fat is eaten with the Carbohydrate.
Myth - Sugar Stops Other Nutrients Being AbsorbedIn recent years, sugar has been accused of stopping Vitamins and Minerals from doing their job.
In the US, several diet surveys have shown that the consumption of sugar actually has little influence on Vitamin and Mineral intakes.
The body in order to function properly needs a varied diet of Nutritious food. Sugar should be part of the daily intake.
Myth - Sugar Makes Kids HyperactiveSugar does not make a child Hyperactive. Hyperactivity is caused by something in the brain not functioning properly. So a 'normal' child cannot become Hyperactive if they have sugar in their daily diet.
Children are naturally enthusiastic, prone to showing excitement and they like to be on the go all the time. It can be more of a worry, if a child sits around doing nothing all day. Usually means they are sickening for something.
Myth - Sugar Makes Bad TeethIn the mouth Bacteria breaks down all Carbohydrates (both Sugar and Starches). This is a normal process that produces Acids and it is this Acid that attacks the enamel on the teeth, causing the Acid to take Mineral from the enamel. And this is what causes cavities. Eating sticky snacks that linger on the teeth prolongs acid production. Some of the culprits are Dried Fruit, Cereals and Potato Chips.
Dentists advise cutting out in between meal snacks and limiting sweet and sticky foods to mealtimes.
The answer is to clean the teeth with a good toothpaste. Preferably after every meal. And visit the dentist regularly.
Myth - You Can Become Addicted To SugarOh dear! If we all belonged to the SA (Sugar Anonymous) we would be kept so busy supporting our friends we'd have no time to do anything else.
Seriously, addiction is a Compulsive Behaviour with medically identifiable emotional, mental or physiological symptoms.
People like sweet tasty foods, but liking them is not the same as being addicted.
So if you have a sweet tooth, don't worry enjoy your food. Just be sure you are getting a good varied diet of Protein, Fats and Carbohydrates.
by
There are several myths about sugar. Most of these myths are untrue and do not make you fat, become Diabetic or make your teeth bad.
There are many myths about sugar. But panels of experts have found that sugar does not cause Diabetes, Obesity, Hyperactivity or other vitamin deficiencies.
Myth - Sugar Makes You Put On WeightIt's not eating sugar that makes you fat but eating too much food does. Food is broken down into Calories and Calories = 1 Unit of Energy. With a teaspoon of Sugar having only 15 Calories, so 15 Calories is 15 Calories. It doesn't matter what food the Calories come from.
Your Weight Loss Programme will only succeed if you take in fewer Calories than you use.
After a 5-year study in 2002 The National Academy of Sciences concluded "There is no clear and consistent association between increased intakes of added sugars and BMI. BMI = (Body Mass Index) is an indicator of body weight and Obesity.
Myth - Sugar Can Give You DiabetesDiabetes is not caused by having too much sugar. Just like eating Carbohydrates eg Potatoes, Bread, Cakes and Pastries, may if eaten in excess, make you put on weight but it is not what causes Diabetes.
There are two types of Diabetes:
1. Diabetes Type 1 2. Diabetes Type 2Type 1 is usually Insulin dependent. The people have to inject Insulin into themselves every day. This is because the Pancreas does not produce enough Insulin. Insulin is a Hormone. And this Hormone is needed for converting the sugar into energy.
Type 2 is usually found in people of 50+. It is also called 'Age Onset Diabetes. In this kind of Diabetes, the body produces Insulin but something goes wrong and the body can't use it properly.
The American Diabetic Association advises Diabetics that they may take sugar as long as it is counted as part of their daily Carbohydrate Allowance.
Myth -Sugar Has A High Glycemic Index (GI)The body must convert Sugars and Starches we get from our food, into Blood Glucose (Blood Sugar) to enable the body to function properly.
Glycemic Index is a description of how fast the body breaks down Starches and Sugars to make them into Blood Glucose.
Blood Glucose levels are dependent on how much Protein or Fat is eaten with the Carbohydrate.
Myth - Sugar Stops Other Nutrients Being AbsorbedIn recent years, sugar has been accused of stopping Vitamins and Minerals from doing their job.
In the US, several diet surveys have shown that the consumption of sugar actually has little influence on Vitamin and Mineral intakes.
The body in order to function properly needs a varied diet of Nutritious food. Sugar should be part of the daily intake.
Myth - Sugar Makes Kids HyperactiveSugar does not make a child Hyperactive. Hyperactivity is caused by something in the brain not functioning properly. So a 'normal' child cannot become Hyperactive if they have sugar in their daily diet.
Children are naturally enthusiastic, prone to showing excitement and they like to be on the go all the time. It can be more of a worry, if a child sits around doing nothing all day. Usually means they are sickening for something.
Myth - Sugar Makes Bad TeethIn the mouth Bacteria breaks down all Carbohydrates (both Sugar and Starches). This is a normal process that produces Acids and it is this Acid that attacks the enamel on the teeth, causing the Acid to take Mineral from the enamel. And this is what causes cavities. Eating sticky snacks that linger on the teeth prolongs acid production. Some of the culprits are Dried Fruit, Cereals and Potato Chips.
Dentists advise cutting out in between meal snacks and limiting sweet and sticky foods to mealtimes.
The answer is to clean the teeth with a good toothpaste. Preferably after every meal. And visit the dentist regularly.
Myth - You Can Become Addicted To SugarOh dear! If we all belonged to the SA (Sugar Anonymous) we would be kept so busy supporting our friends we'd have no time to do anything else.
Seriously, addiction is a Compulsive Behaviour with medically identifiable emotional, mental or physiological symptoms.
People like sweet tasty foods, but liking them is not the same as being addicted.
So if you have a sweet tooth, don't worry enjoy your food. Just be sure you are getting a good varied diet of Protein, Fats and Carbohydrates.
by
Monday, April 10, 2006
The Importance of Blood Glucose Testing
Why test my blood sugar?
A blood glucose meter is essential to controlling your diabetes, and many different models are now available. Here is what you should know before you buy.
In 1993, a landmark study from the National Institutes of Health, underscores the value of tight blood glucose control in people with diabetes: The study divided patients into "intensive therapy" and "standard therapy" groups and compared how many of them developed the complications of diabetes. The "standard therapy" group took one or two insulin injections a day and rarely if ever tested their blood glucose levels. The "intensive therapy" group, on the other hand, took three or more injections of insulin a day or used an insulin pump, monitored their blood sugar levels at least four times a day, and worked closely with their health-care team to keep their blood glucose levels close to normal.
Amazingly, patients in the "intensive control" group had a 76% less chance of developing diabetic retinal disease, 42% less chance of developing diabetic kidney disease, and 60% less chance of developing diabetic nerve disease than those in the "standard therapy" group. And the better they controlled their blood glucose levels, the lower their risk of developing complications all across the board.
Because of these findings, health care professionals are more enthusiastic than ever about blood glucose monitoring. Blood glucose testing is crucial to intensive diabetes control, providing invaluable feedback that guides patients and doctors in fine-tuning food intake, insulin dose, and activity level.
Selecting the meter that is right for you is now an option. Meters now come in all shapes and sizes. In order for you to find the meter that best matches your needs you may want to narrow down your choices. For instance, if you have arthritis, then you may prefer a meter that is larger with strips that are easy to handle and to apply a blood sample. Or you may be a busy person with little time and desire a meter that is quick, small, and discreet. Children may prefer meters that look like "space age gadgets" or are "fun" to operate.
Items to Consider
Cost: The cost of different blood glucose meters and test strips varies considerably, and these costs may vary throughout the country. Take into consideration the special rebates, trade-ins, or other discounts offered by the manufacturer.
Ease of Use: Meters vary in terms of how much blood is required on the test strip and how many steps are involved.
Size of Display Area: Make sure you can read the meter’s display.
Test Time: Most meters provide fast results, usually less than 60 seconds. But if you want a fast meter compare the speeds of different meters.
Memory: A meter stores anywhere from your last test result up to 1,000 tests in its memory. Some also include the date and time. If you would like to be able to look back at past test results a meter with good memory may be good for you. But if you chart your test in a book this may be less important.
Hematocrit Range: If you have a condition that can affect your hematocrit levels, such as pregnancy, polycythemia, anemia, or kidney disease, make sure you get a meter that is accurate at your level.
source: Anita Austin, RPh, CDE at diabetis digest
A blood glucose meter is essential to controlling your diabetes, and many different models are now available. Here is what you should know before you buy.
In 1993, a landmark study from the National Institutes of Health, underscores the value of tight blood glucose control in people with diabetes: The study divided patients into "intensive therapy" and "standard therapy" groups and compared how many of them developed the complications of diabetes. The "standard therapy" group took one or two insulin injections a day and rarely if ever tested their blood glucose levels. The "intensive therapy" group, on the other hand, took three or more injections of insulin a day or used an insulin pump, monitored their blood sugar levels at least four times a day, and worked closely with their health-care team to keep their blood glucose levels close to normal.
Amazingly, patients in the "intensive control" group had a 76% less chance of developing diabetic retinal disease, 42% less chance of developing diabetic kidney disease, and 60% less chance of developing diabetic nerve disease than those in the "standard therapy" group. And the better they controlled their blood glucose levels, the lower their risk of developing complications all across the board.
Because of these findings, health care professionals are more enthusiastic than ever about blood glucose monitoring. Blood glucose testing is crucial to intensive diabetes control, providing invaluable feedback that guides patients and doctors in fine-tuning food intake, insulin dose, and activity level.
Selecting the meter that is right for you is now an option. Meters now come in all shapes and sizes. In order for you to find the meter that best matches your needs you may want to narrow down your choices. For instance, if you have arthritis, then you may prefer a meter that is larger with strips that are easy to handle and to apply a blood sample. Or you may be a busy person with little time and desire a meter that is quick, small, and discreet. Children may prefer meters that look like "space age gadgets" or are "fun" to operate.
Items to Consider
Cost: The cost of different blood glucose meters and test strips varies considerably, and these costs may vary throughout the country. Take into consideration the special rebates, trade-ins, or other discounts offered by the manufacturer.
Ease of Use: Meters vary in terms of how much blood is required on the test strip and how many steps are involved.
Size of Display Area: Make sure you can read the meter’s display.
Test Time: Most meters provide fast results, usually less than 60 seconds. But if you want a fast meter compare the speeds of different meters.
Memory: A meter stores anywhere from your last test result up to 1,000 tests in its memory. Some also include the date and time. If you would like to be able to look back at past test results a meter with good memory may be good for you. But if you chart your test in a book this may be less important.
Hematocrit Range: If you have a condition that can affect your hematocrit levels, such as pregnancy, polycythemia, anemia, or kidney disease, make sure you get a meter that is accurate at your level.
source: Anita Austin, RPh, CDE at diabetis digest
Wednesday, April 05, 2006
How to prevent type 2 diabetes
Diabetes Prevention - How to prevent type 2 diabetes.
Recent studies by Harvard researchers have concluded that moderate
exercise and a healthy diet can prevent most cases of type 2
diabetes - the most common form of diabetes. The study
overwhelmingly indicated that by making the appropriate
lifestyle changes, diabetes can be prevented over 90% of the
time. The study also concluded that lifestyle changes
significantly reduced the risk of getting the disease by 58%
among people who already showed signs of developing diabetes.
A healthy diet and regular exercise program not only will improve
your appearance, but it also can improve your health and
decrease your risk of developing certain diseases.
Diabetes is a disease where your underlying genetic background is
critical. If you have these genes and are at risk of developing
diabetes, your lifestyle decisions very well may determine
whether these genes become active or remain dormant.
Type 2 diabetes accounts for over 90% of all diabetes cases. It
occurs when your body can not properly utilize insulin in
getting nutrients to your cells. This results in high levels of
sugar in your blood. The number of cases of diabetes has been
growing rapidly. Studies indicate that over 16 million
Americans have some form of diabetes! Type 2 diabetes used to be
considered a disease of the old, but not anymore. It is becoming
much more prevalent in younger people and has recently been
showing an alarming increase among young people.
What is most interesting is that Harvard researchers determined
that 91% of cases among the people they studied could have been
prevented by watching their weight, eating a healthy diet,
moderate exercise, and not drinking and smoking. Being
overweight is the number one reason people contract diabetes -61%
of all cases are attributed to obesity and weight problems.
Some other interesting facts: Overweight women cut their risk by
24% simply by walking regularly. There is a direct correlation
between the amount of exercise and instances of diabetes. The
more exercise, the less instances. Those who did 7 or more
hours a week of exercise had a 29% lower risk than those who did
not exercise or exercised less than 30 minutes per week. Eating
a diet that is high in fiber, low in fat and low in partially
hydrogenated oils (french fries, commercial baked goods) also
significantly decreases your risk. If you already do not do so,
become a label reader!
Pepper may not just be for seasoning. Capsaicin is a protein
compound found in pepper and peppers significantly lowers blood
sugar levels and increases insulin levels. Researchers have not
concluded if the pepper compound acts by increasing the release
of insulin, or by slowing it's breakdown. Large doses of aspirin
also lower your blood sugar and is an effective treatment of
diabetes, but researchers warn that that the large doses required
have detrimental side effects (intestinal bleeding, dizziness,
nausea) that outweigh the benefits.
There are many diseases and illnesses you have no control over,
but type 2 diabetes is highly preventable by watching your
weight, exercising, eating a healthy diet, and not smoking or
drinking.
Recent studies by Harvard researchers have concluded that moderate
exercise and a healthy diet can prevent most cases of type 2
diabetes - the most common form of diabetes. The study
overwhelmingly indicated that by making the appropriate
lifestyle changes, diabetes can be prevented over 90% of the
time. The study also concluded that lifestyle changes
significantly reduced the risk of getting the disease by 58%
among people who already showed signs of developing diabetes.
A healthy diet and regular exercise program not only will improve
your appearance, but it also can improve your health and
decrease your risk of developing certain diseases.
Diabetes is a disease where your underlying genetic background is
critical. If you have these genes and are at risk of developing
diabetes, your lifestyle decisions very well may determine
whether these genes become active or remain dormant.
Type 2 diabetes accounts for over 90% of all diabetes cases. It
occurs when your body can not properly utilize insulin in
getting nutrients to your cells. This results in high levels of
sugar in your blood. The number of cases of diabetes has been
growing rapidly. Studies indicate that over 16 million
Americans have some form of diabetes! Type 2 diabetes used to be
considered a disease of the old, but not anymore. It is becoming
much more prevalent in younger people and has recently been
showing an alarming increase among young people.
What is most interesting is that Harvard researchers determined
that 91% of cases among the people they studied could have been
prevented by watching their weight, eating a healthy diet,
moderate exercise, and not drinking and smoking. Being
overweight is the number one reason people contract diabetes -61%
of all cases are attributed to obesity and weight problems.
Some other interesting facts: Overweight women cut their risk by
24% simply by walking regularly. There is a direct correlation
between the amount of exercise and instances of diabetes. The
more exercise, the less instances. Those who did 7 or more
hours a week of exercise had a 29% lower risk than those who did
not exercise or exercised less than 30 minutes per week. Eating
a diet that is high in fiber, low in fat and low in partially
hydrogenated oils (french fries, commercial baked goods) also
significantly decreases your risk. If you already do not do so,
become a label reader!
Pepper may not just be for seasoning. Capsaicin is a protein
compound found in pepper and peppers significantly lowers blood
sugar levels and increases insulin levels. Researchers have not
concluded if the pepper compound acts by increasing the release
of insulin, or by slowing it's breakdown. Large doses of aspirin
also lower your blood sugar and is an effective treatment of
diabetes, but researchers warn that that the large doses required
have detrimental side effects (intestinal bleeding, dizziness,
nausea) that outweigh the benefits.
There are many diseases and illnesses you have no control over,
but type 2 diabetes is highly preventable by watching your
weight, exercising, eating a healthy diet, and not smoking or
drinking.
Sunday, April 02, 2006
Diabetes and Carbohydrate
Diabetes and Carbohydrate
To eat or not to eat carbohydrates. that is the question.
There are good carbs and there are bad carbs.
How can we tell the difference and how do we know
what to eat?
The old way of classifying carbohydrates:
Complex Carbohydrates provide fiber, vitamins,
minerals and energy. Some foods that contain complex
carbohydrates are whole grain bread, legumes like peas
and beans, pasta, rice, and starchy vegetables.
Simple Carbohydrates are broken down quickly to
provide energy. Simple carbohydrates are found
naturally in milk, fruits and vegetables. Simple carbs
are also found in processed foods like syrup, soda,
and refined sugar found in many processed baked goods.
In this way of classifying carbs, it is recommended that
we limit our intake of simple carbs and get most of our
carbohydrates from complex carbs.
The new way of classifying carbohydrates:
The Glycemic Index (GI) measures how quickly blood
sugar rises after ingesting a food with carbohydrates.
Eating a diet full of foods that have been rated with a
high GI may contribute to an increased risk of diabetes
and heart disease.
Highly processed or highly refined carbohydrates have
been found to have a high GI - foods like white bread,
white rice, white pasta, french fries and refined
breakfast cereals.
Whole foods will have a lower GI - legumes, whole
fruit, and whole grains like wheat, oats, barley, and
brown rice.
However, there are exceptions to this rule. Many other
factors influence the GI of a food. Fiber content,
fat content, ripeness, and type of starch also affect the
GI. Thus some foods like potatoes and bananas have
a high GI.
Diets that advise you to eat a low amount of
carbohydrates have gone part of the way to increase
awareness of the differences of carbs. The Glycemic
Index has also helped us to determine that all carbs are
not created equal. Some kinds of carbohydrates help
promote health, but others actually increase the risk for
diseases like diabetes and coronary heart disease.
What should we eat?
The general rule is that highly processed carbs are not as
good for us as natural carbs. How can we get away from
highly refined foods - it's everywhere you look!
Here are some techniques for buying food:
1. Educate yourself. learn to read the backs of packages
of food and know the difference between a processed food
and a natural food. (However, if it's packaged in a box,
bag, or can - chances are it's processed.)
2. Go to the store with a list.
3. Do not go to the store hungry.
4. Do not go to fast food restaurants. instead try out
diners or restaurants that boast home cooked meals.
5. Get your fruits and vegetables from farmers markets or
farm stands whenever possible. Not only will you save
money, you will also be getting better quality produce.
by Renee Kennedy at articlesfactory.com
To eat or not to eat carbohydrates. that is the question.
There are good carbs and there are bad carbs.
How can we tell the difference and how do we know
what to eat?
The old way of classifying carbohydrates:
Complex Carbohydrates provide fiber, vitamins,
minerals and energy. Some foods that contain complex
carbohydrates are whole grain bread, legumes like peas
and beans, pasta, rice, and starchy vegetables.
Simple Carbohydrates are broken down quickly to
provide energy. Simple carbohydrates are found
naturally in milk, fruits and vegetables. Simple carbs
are also found in processed foods like syrup, soda,
and refined sugar found in many processed baked goods.
In this way of classifying carbs, it is recommended that
we limit our intake of simple carbs and get most of our
carbohydrates from complex carbs.
The new way of classifying carbohydrates:
The Glycemic Index (GI) measures how quickly blood
sugar rises after ingesting a food with carbohydrates.
Eating a diet full of foods that have been rated with a
high GI may contribute to an increased risk of diabetes
and heart disease.
Highly processed or highly refined carbohydrates have
been found to have a high GI - foods like white bread,
white rice, white pasta, french fries and refined
breakfast cereals.
Whole foods will have a lower GI - legumes, whole
fruit, and whole grains like wheat, oats, barley, and
brown rice.
However, there are exceptions to this rule. Many other
factors influence the GI of a food. Fiber content,
fat content, ripeness, and type of starch also affect the
GI. Thus some foods like potatoes and bananas have
a high GI.
Diets that advise you to eat a low amount of
carbohydrates have gone part of the way to increase
awareness of the differences of carbs. The Glycemic
Index has also helped us to determine that all carbs are
not created equal. Some kinds of carbohydrates help
promote health, but others actually increase the risk for
diseases like diabetes and coronary heart disease.
What should we eat?
The general rule is that highly processed carbs are not as
good for us as natural carbs. How can we get away from
highly refined foods - it's everywhere you look!
Here are some techniques for buying food:
1. Educate yourself. learn to read the backs of packages
of food and know the difference between a processed food
and a natural food. (However, if it's packaged in a box,
bag, or can - chances are it's processed.)
2. Go to the store with a list.
3. Do not go to the store hungry.
4. Do not go to fast food restaurants. instead try out
diners or restaurants that boast home cooked meals.
5. Get your fruits and vegetables from farmers markets or
farm stands whenever possible. Not only will you save
money, you will also be getting better quality produce.
by Renee Kennedy at articlesfactory.com
