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Are You Eating the Wrong Carbs?

Not all carbohydrates are created equal: some provide healthy nutrients, while others are more likely to simply raise your blood sugar levels. Find out what the healthiest carb choices are to add to your diet.

Looking for healthier, less-refined carb choices? These carbohydrates are minimally processed foods that are digested more slowly than refined carbs, and contain vitamins, minerals, and fiber. They do not typically cause rapid blood sugar spikes and should be the focus of your carbohydrate intake. Common examples include:

1. Whole grains (such as dense whole grain bread, and intact whole grains such as basmati rice, barley and quinoa)

2. Beans

3. Nuts

4.Vegetables and fruits

Add them to your grocery list and shopping cart for a healthier diet!

Cutting Carbs to Reduce Inflammation

A low carbohydrate diet might not pare more pounds than a low fat diet, but Swedish researchers found that it works better to lower inflammation in individuals with type 2 diabetes. Over the two-years of a clinical trial with 61 type 2 diabetes patients, investigators at Sweden’s Linköping University found reduced levels of inflammatory markers only in those who followed a low carb diet. When the trial began, the patients were randomly assigned to either a low carb or a traditional low fat diet and were given menu suggestions and advice by a dietician. At the outset of the investigation, levels of inflammation in the diabetes patients were found to be significantly higher than those of healthy individuals without diabetes. However, after six months, inflammation was significantly reduced among the patients on the low carb diet; no changes were seen in the patients who had followed the low fat diet. Both groups lost about the same amount of weight, 4 kilograms (about 8.8 pounds). Inflammation is believed to be a primary contributor to the higher risks of heart disease and other complications seen in patients with type 2 diabetes.

Sources:
Hans Guldbrand and Fredrik Nystrom et al, “Advice to follow a low-carbohydrate diet has a favourable impact on low-grade inflammation in type 2 diabetes compared with advice to follow a low-fat diet,” Annals of Medicine May 2014 Vol. 46, No. 3 doi:10.3109/07853890.2014.894286

Carbohydrate Considerations (Video)

Carbohydrates have long been maligned by our health- and weight-obsessed public. In fact, some popular diets virtually exclude them. While refined grains undoubtedly contribute to the obesity epidemic, Dr. Weil explains that carbohydrates in whole, unprocessed form can be part of a healthy diet.

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