6 reasons to reduce refined carbs (part B)
When eating not satiating foods it is common sense that you will end-up over-eating. Satiety is a common indicator of your body letting you know how much nutrients you are getting from your food. The most refined the carb the less satiating the food and the less nutrients it consists of. Notice where in the satiety list (in the picture above) is white bread and pasta – very low. Not far off ice-cream and I think we can all relate to eating a whole bowl of ice-cream with ease. When wanting to have a carb-load day do that with potatoes as they are the most satiating food.
Insulin and Glycemic Index (GI)
Combining Carbs with Fats
This article two articles (part A and B) are not intended to make suggestions as to what type of diet you should be eating, but provide a factual overview on carbs and clear-up some mis-conceptions. The key takeaway are
- Refined carbs do not contain any essential nutrients.
- Refined carbs can have many side effects as production has significantly changed in the last couple of hundred of years and they are not any more satiating energy sources, but inflammation and high insulin causes.
- Avoid eating carbs and fats together.
- Read the package ingredient labels and be aware that there are hidden sugars almost everywhere.
- When going for carbs choose fruit which are seasonal, local and low in the glycemic index.