Another way to determine the value of a carb is to check what’s called the
glycemic index (GI), a measuring tool that determines how long it takes a carb to
be digested. You’re looking for low glycemic index foods. It’s a good guide,
because you can easily see that choices like chickpeas are low, while baked
potatoes are on the higher end. That doesn’t mean potatoes aren’t good for you,
as we’ve discussed, but in the spectrum of carbohydrates, they take a shorter
time to digest, and our goal is longer. (Learn more in the Take a Load Off box at
left.)
Fix-It Functions: While carbohydrates tend to be the most controversial of
our nutrients, there is good evidence to suggest that whole grains do help lower
the risk of diseases associated with blood pressure, high cholesterol, and the like.
For example, a 2013 Australian review of studies looked at the effect of whole
grains on the body, and found that eating more of them was associated with a
lower incidence of heart disease, colon cancer, and inflammation. The effect
could be related to fibre, minerals, or other characteristics of complex
carbohydrates.
The other reason why carbs play such a crucial role in your health revolves
around the E in our FIXES equation: Energizing. The kinds of carbs you choose
will drive how you feel throughout the day. Eating simple sugars and carbs leads
to extreme highs and head-on-your-desk crashes. Complex carbohydrates will
slow down your body’s digestion and energy-distribution process so that you run
on a strong, steady engine all day.
THE WORST THING SINCE SLICED (WHITE)
BREAD . . .
White bread has become a public health enemy. The slices of refined carbs
have little nutritional value, but they sure are convenient vehicles for
carrying sandwich innards, so we eat a lot of them. Modern wheats don’t
have much flavour or nutritional value, and sometimes, even wholewheat
products are processed so quickly that they stimulate an aggressive insulin
response. I buy sprouted grain or Ezekiel bread for the most nutritional
punch. It’s tasty, filling, and has the complex carbs that give you sustained
energy. Other breads worth trying are made with different kinds of flour,
such as tapioca, which is derived from the yuca plant, and coconut. The
history of slicing our bread is actually pretty interesting. American inventor