A crucial difference between different kinds of carbohydrates is how rapidly they are broken down and absorbed into the blood stream, and how “sharp” a spike in blood sugar one experiences after eating them. The glycemic index (GI) is one popular method to quantify this. Unfortunately, the glycemic index isn’t scaled for a reasonable portion size. The Glycemic Load (GL), scaled for portion size, is a more realistic measure, but glycemic load data are much more difficult to come by than glycemic index data and hence GI continues to be used as for general guidance.

The problem isn’t carbs, per se – it is the wrong carbs. Such as refined grains, flour, sugar, processed foods, sugary cereals and snacks. Resistant starches, are prebiotics and may be allowed after the initial 5 to 12 weeks. (See – ‘Glossary – Explanation of Terms – Prebiotics’).

The reality is all plant foods, vegetables, fruits, nuts and seed also have some carbs, of course along with the fibre, phytonutrients, vitamins, minerals, and antioxidants that we need. Broccoli contains glucosinolates, which helps your body detoxify and also protects against cancer. Tomatoes have lycopene another anti-cancer compound. (for more about plant phytonutrients, see www.carbfoods.com)

Carbohydrates are present not only as sugars and starches, such as in rice and potatoes, but also in all fruits and vegetables and other grains. Foods such as cheese and legumes contain carbohydrates along with fat and/or protein. Carbohydrates provide the quickest source of energy and, especially in the form of vegetables, contain a wide variety of vitamins and minerals, enzymes and fibre. Unrefined carbohydrates occur in vegetables, fruits and whole grains. Refined carbohydrate are contained in products not found in nature, the ubiquitous examples being sugar, corn syrup and pasta, white rice and flour. Like hydrogenated oils, carbs start off in nature as generally harmless foods, but when they are processed, synthesized or altered in the manufacturing process especially with chemicals, they turn into blood sugar spiking substances. The refining process also strips the carbs of their health promoting substances.

Carbohydrates are sometimes classified as ‘Simple’ and ‘Complex’. In general, ‘Simple’ carbohydrates are quickly digestible, have a high Glycemic Index for example sucrose (table sugar) and maltose (malt sugar). ‘Complex’ carbohydrates are found in all vegetables, whole grains, millets and legumes and starchy vegetables like potatoes. But this distinction between simple and complex is misleading. That’s because when your body digests ‘Complex’ carbs, including starches such as grains, it breaks them down into ‘Simple’ carbs and digests them, although at a slower rate. That explains why you need to control your consumption of even ‘Complex’ carbohydrates, an exception to this rule is fibre which is a class of ‘Complex’ carbohydrates that your body cannot digest, making it a valuable ally in appetite control – and therefore weight management – by giving you a feeling of fullness. It also aids in ‘cleansing’ your digestive system. However, even too much fibre is bad as it can prevent proper absorption of nutrients.

Carbs from highly processed low nutrient foods such as breads and pasta and sugar in all its forms, are ‘bad’ carbs.

Carbs from vegetables, full of nutrients are ‘good’ carbs. So are carbs from seeds, nuts, berries, legumes, some of the other fruits, and even starchy vegetables such as sweet potatoes. However, in the Low-Carb diet, you will avoid these (except small quantities of seeds and nuts, and except on Feast days) till such time as you have attained to your desired weight and shape.

Vegetables in general, contain ‘good’ carbohydrates, although some are very high in carbs and not so high in nutrient value and some are the reverse. The vegetables suggested above are some of the best choices, but you can with some care pick other similar vegetables too. Once the initial weight loss phase is over and you are in complete control of your food choices, you can re-introduce some whole, unprocessed grains, especially millets and even pseudograins, into your diet in a controlled way, even on non ‘Feast’ days (See – ‘Food, Intolerances and Allergies’). You can then begin to eat every sort of vegetables although the high carb/low nutrient ones should always be eaten in moderation or only rarely, as you continue to keep your eye on your weight/health.

Carbs from fruits also fall in the ‘good’ carbohydrate category, but fruits contain the most sugar of all foods, especially the ones available today. Fructose, the main sugar in fruits, is not good and thus fruits should be consumed with care (See – ‘Benefits of fruit?’). Berries are healthier than most other fruits.

Fruit juices, are even higher in sugar and fructose and also lack the fibre that is in the whole fruit. Hence avoid, or consume in small quantities or diluted with water.

“The more easily digestible and refined the carbohydrates, the greater the (adverse) effect on our health, weight and Wellness” – Andrew Weil.

Burning carbohydrates for fuel generates excess Reactive Oxygen Species (ROS), which leads to free radicals which is the foundational cause of most of the mitochondrial dysfunction. It also influences very important metabolic signaling pathways, insulin, leptin receptor resistance from too many net carbs.

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