Slow and Low

Did you know carbohydrates are classified as complex and simple?  Slow (complex) is better.  Simple carbohydrates are foods that contain primarily white flour and simple sugars (aka processed and yes Domino sugar falls into this category).

Slow (complex) are foods such as legumes, whole grains and other high fiber foods such as raw vegetables and fruits.  Also, these are classified as low glycemic level foods.

The below study is about diets rich in slowly digested carbs (aka diets with a low glycemic load), significantly lower C-reactive protein which is a marker of systemic inflammation (which can increase your risk of heart disease, cancer, diabetes and many more chronic diseases).

Dr. Marian Neuhouser and colleagues at Fred Hutchison Cancer Research Center (Journal of Nutrition: doi:
10.3945/jn.111.149807) conducted a randomized control study with 80 participants - half men and half women - and half normal weight and half overweight.
 
Each participant consumed both high and low glycemic load diets for 28 days in random order. 
 
Other than the type of carbs, the diets were identical.  They were 15% healthy proteins, 30% healthy fats and 55% carbs.  
 
Inflammation was low in the participants who were of normal weight and diet did not significantly affect them.
 
However inflammation was elevated in the obese participants.  This was not unexpected because many studies have shown that obesity triggers inflammation.
 
The low glycemic load diet significantly lowered C-reactive protein in the obese patients.  In addition, levels of adiponectin (a hormone that helps the body regulate carbs and fat metabolism) were slightly increased.
 
What is the bottom line?

1. Mom was right. Fresh fruits and veggies and whole grains really are better for you.  Even if inflammation doesn't kill you, it can cause chronic diseases that destroy your quality of life.
2. You may interpret this study as saying that if you maintain a normal weight you don't need to worry about consuming foods containing white flour and simple sugars.  It's not that simple.  These were very healthy diets designed by dietitians.  But these diets are a far cry form what most Americans are eating.

I recommend to choose low glycemic carbs as much as possible, even if you are slender and also to consume moderate amounts of healthy fats (olive oil, coconut oil, etc) and healthy proteins.

If you're not sure about the glycemic index, health proteins and a list of other healthy fats, contact me at marybeth@mamabearproductions.net.

The name of the game is taking care of yourself.  You're going to live long enough to wish you had.~Grace Mirabella.

Mary Beth
www.mamabearproductions.net