Gabe Mirkin, M.D.
Some people increase their risk for heart attacks,
cancers and other diseases by markedly restricting all
carbohydrates because they think that all carbohydrates are
harmful. Restricting good carbohydrates deprives a person of
necessary nutrients that increase their susceptibility to disease.
Bad carbohydrates are ones that cause an immediate high rise in
blood sugar levels. Good carbohydrates do not do this. A recent
report explains the difference (Current Atherosclerosis Reports,
November 2005). Good carbohydrates are the ones found in
nature and usually do not cause a high rise in blood sugar levels.
Bad carbohydrates pass immediately from the stomach into the
intestines and cause a high rise in blood sugar.
Whole grains have a thick fiber coating that releases
starches and sugars very slowly so blood sugar levels do not rise
too high. However, grinding a whole grain to form flour destroys
the seed coat and allows the blood sugar rapidly to enter the
intestines where it is absorbed almost immediately to cause a
high rise in blood sugar. When you eat an orange, the solid
particles go into your stomach, where the pyloric sphincter closes
and prevents all solid particles from entering the intestines until
they are broken down into a soup that is then allowed to pass.
However, liquid orange juice passes directly into the intestine
where it is absorbed immediately. For most healthy people and
most diabetics, it is perfectly healthful to eat large amounts of the
good carbohydrates: fruits, vegetables, whole grains, beans,
seeds and nuts. The carbohydrates to limit or avoid are foods
made with flour, fruit juices, sugared soft drinks, and foods that
contain added sugars. Read Why Whole Grains are Better than Any Flour
and my recommended diet.
February 1, 2006