For those dying to have their daily bread, sugary breakfast cereals, biscuits with a cuppa, sandwiches for lunch and pasta for dinner the mantra is  “carbo control” . Research shows diets high in refined carbohydrates such as white flour, sugar, “diet” foods low in fat but high in sugar and soft drinks are contributing to an epidemic in obesity, diabetes, high triglycerides and cholesterol and ultimately many chronic diseases.  

This is due to the fact that a high carbohydrate diet can raise insulin levels. Excess insulin levels have extremely damaging effects on all organs of the body. They can:

• Lead to the conversion of glucose to storage fat usually around the abdomen.
• Inhibit growth hormone which stimulates the breakdown of protein tissue (catabolism).
• Alter thyroid hormone functioning and changes in metabolic rate.
• Cause a rebound drop in blood sugar (hypoglycaemia) leading to bingeing on more carbohydrates and obesity.
• Cause a rise in blood pressure and cholesterol.
• Make the body less sensitive to insulin eventually leading to late onset diabetes. 

Carbo culprits

Interestingly many digestive disorders are a result of eating large amounts of refined carbohydrates. The hormone gastrin is switched off in the stomach in the presence of lots of carbs thus reducing the production of gastric acid secretion fundamental to good digestion. Incomplete food digestion leads to problems further down the tube. The bowel can be affected by overgrowth of bad bacteria, constipation or irritable bowel. Refined carbohydrates are devoid of vitamins and minerals further depleting the body of nutrients. 

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Sugar spurts

Not all carbohydrates are created equal. When digested, carbohydrates with a low glycaemic index (GI) release their sugar very slowly into the bloodstream and these are the carbohydrates which can be eaten regularly. They include:

• Most vegetables except for white potato, parsnips and some brands of sweetcorn.
• Beans and lentils except for baked beans.
• Most berry, stone, citrus fruits and fruits grown in temperate climates.
• Buckwheat, barley, oats, rye, bran, soy breads.
• Nuts(except for chestnuts), dairy products and protein based foods have a low GI. 

An added benefit of controlling carbohydrates is that it can reduce food intolerance reactions. Many people are sensitive to wheat, corn, sugar, yeast and alcohol and get a major improvement in their health when they eliminate offending foods. 

Making the switch

It doesn’t mean you have to give up your beloved bread just make better choices when it comes to the type of carbohydrate you eat – remember quality not quantity. The choice foods keep your hunger at bay because they empty slowly from the stomach and have a more gradual rise in blood sugar. Combined with protein, loads of vegetables, fruit and good quality fat provide you with nutrition for life. 

Instead of…                       Choose…

White bread                       dark rye, spelt bread, rye crackers

White rice                          wild rice mixed with Basmati rice

White pasta                       pasta made from Hi Maize (TM product containing a type of resistant starch that keeps blood sugar constant and protects the colon against bowel cancer. Marketed under the brand Freedom Foods)

Mashed potatoes                cauliflower cheese, roasted pumpkin and other root vegetables

Breakfast cereals                jumbo oats, oat bran, rice bran, barley bran

Biscuits, cookies                 nut and oat bars

Pretzels or chips                 popcorn, soy crisps, macadamia nuts, pumpkin seeds, chickpea snacks

Ice cream                          berries in cream

Chocolate                          bittersweet low sugar high cocoa solids chocolate

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