including fruit juice and bananas. The biggest problems in most diets
may be wheat products, potatoes, fruit juice and sugar or sugar-con-
taining products.
Carbohydrates with a lower GI include some fruits, such as
grapefruits and cherries, and legumes such as lentils. Non-carbohy-
drate foods, proteins and fats, usually don’t cause a glycemic prob-
lem, although in some people even meals high in protein and/or fat
can trigger an abnormal insulin response. In these situations, eating
smaller and more frequent low-glycemic meals often solves the prob-
lem, as discussed later.
Most vegetables contain only small amounts of carbohydrates
(except very starchy ones like potatoes and corn). Carrots were at one
time believed to be a high-glycemic food, but studies have shown the
glycemic effect of this root vegetable to be relatively low.
Insulin responses to carbohydrate intake and the ensuing blood-
sugar rise can vary greatly from person to person. But generally, more
refined carbohydrates evoke a stronger and more rapid production of
insulin. One reason for this, as discussed earlier, is that humans are
not adapted to diets high in carbohydrates, so our metabolism is not
meant to process these foods. Another reason is that refined carbohy-
drates lack the natural fiber that helps moderate the
carbohydrate/glucose and insulin responses. Consumption of natu-
ral fiber with carbohydrates can reduce the dietary stress associated
with high-carbohydrate meals.
In practical terms, this means that eating refined foods like a
cookie or piece of cake will cause more problems than eating a piece
of fruit or whole-grain crackers with the same amount of carbohy-
drate and calories. Low-fat foods or low-fat meals containing carbo-
hydrates have a relatively higher glycemic index. This is due to quick-
er digestion and absorption of sugar when less fat is present.
Eating carbohydrate foods in combination with some fats, such as
olive oil or butter, slows digestion and absorption, thus moderating
the insulin response. Moderate protein levels in a meal also can lower
the glycemic index of the meal. Artificial sweeteners should also be
avoided as even these foods can trick the brain and cause insulin
responses through what is known as the cephalic phase of digestion.
THE CARBOHYDRATE TREND • 33