I think that you eat will greatly determine your overall health. Carbohydrates make up a large part of most American diets and found in such items as bread, pasta, pastries, fruits and vegetables. The secret of eating these foods are replacing simple carbohydrates with complex carbohydrates. Avoid refined products such as sugar, bread and other foods containing white flour and sugar. Avoid white rice, pasta made from white flour, white potatoes, white rice, and other products made from refined flour and sugar. All these products rate high on the glycemic index. An added benefit to eating whole grains is wonderfully nutty flavor
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Refining process, most all fiber and nutrients are removed from a grain. Even so-called reinforced products made from refined grains are not acceptable substitutes for whole grain products. None of fiber (except for those products that add some whole grains) and some nutrients are replaced even in products that claim to be enriched.
refined grain products are digested and converted into sugar (glucose) much faster than whole grains. During the time it takes to burn these products a person will experience a rapid rise in blood sugar, aka glucose, then after a short time, a rapidly drop in blood sugar. This in turn causes a sudden and extreme energy crash together with the feeling of hunger. The huge ups and downs in blood sugar is especially harmful to the health by causing what is known as a rollercoaster effect in blood sugar that increases the risk of heart attack, metabolic syndrome, raises triglycerides (or stored body fat) and lowers good HDL cholesterol . These products also lack fiber, which is believed to help reduce the risk of heart disease and stroke, as well as many cancers as colon-rectal cancer.
Whole grain foods are digested and metabolized more slowly than refined grain products. In turn, helps to maintain a level blood sugar rate and help you feel fuller for a longer period or time. Whole grain products also retain their full value of vitamins, minerals and protein and fiber, all of which help to maintain a healthy and regulated system.
By choosing products such as bread, pasta, cereals and crackers, choose whole grain products. Do not be fooled by products that claim to contain or refer to “made with” whole grains, as the main ingredient is most likely refined grains. Instead, check the label for ingredients. If the first ingredient on the label not read anything like whole wheat (or corn) or whole-wheat flour so it is best to choose another product. 100% whole grains are an even better choice.
For vegetables, choose sweet potatoes over white potatoes. Sweet potatoes have more complex carbohydrates than while potatoes. Other high-fiber vegetable choices are peas, boiled artichokes, Brussels sprouts and turnip greens. For fruits, choose unpeeled apples, pears, dried figs, blueberries, oranges and apricots. Some good examples of legumes are lentils, black beans, lima beans, baked beans and almonds.
Choose fresh foods over others whenever possible.
If you must have something sweet, choose oatmeal raisin (or at least oatmeal chocolate chip) cookies over regular chocolate chip cookies. Replace at least half of the flour in recipes with whole wheat or other whole-grain flour. When shopping for 100% whole grain products, look for whole grain stamp on the label.
Tips and Warnings
When I was able to keep my spouse on whole grain, high fiber and low sugar diet, he was able to control their type 2 diabetes much better and with far less medication. However, this may or may not work for other diabetics!
Use fruit or at least a natural sweetener like honey, natural brown sugar or real maple syrup to sweeten food, use as little as possible!
Explore your choices when selecting foods for you and your family, and choose the healthier choices whenever possible!
Personally, I believe that organic foods are healthier choices for us all. However, I realize that they may not be readily available to all.