of fresh fruits, although sometimes they can only eat from the low
glycemic group.
Legumes or beans can be tolerated by many people, but often in
small amounts. These foods are thought by many to be a protein food,
but most contain much more carbohydrate than protein. For instance
a serving of red beans typically may have 6 grams of protein and 16
grams of carbohydrate, with 5 of these carbohydrate grams as fiber.
Because of the presence of both protein and fiber, the glycemic index
of red beans and other legumes remains relatively low for a carbohy-
drate food. In addition, other legumes may have even lower glycemic
effects. Overall, because of their composition, most beans, including
lentils, have a moderate glycemic effect, and are a good alternative to
refined-carbohydrate foods.
Vegetables also contain carbohydrates, though most have only
small amounts. Vegetables are an extremely important item in the diet
and are discussed in detail in a later chapter. Some vegetables, how-
ever, contain moderate to high amounts of carbohydrates and there-
fore warrant discussion here. Among the higher-carbohydrate vegeta-
bles are corn and potatoes, which should be eaten sparingly, if at all.
In fact, a baked potato has a whopping 37 grams of carbohydrate —
as much as a serving of cooked pasta — and a higher glycemic index
than some cakes and candy. New potatoes have a much lower
glycemic index than other varieties. The reason potatoes and corn are
such high glycemic foods is because they have been genetically
changed to be sweeter than the same foods a generation or two ago.
Many people consume the bulk of their carbohydrates as grains.
Whole grains, and products made from them, are more healthful than
their refined counterparts, and contain more of the nutrients and fiber
from the original grain. For instance, whole oat groats are better than
the common processed oatmeal cereals, especially the “quick” oats.
Long-grain brown rice is better than short-grain white rice. Wild rice,
which isn’t really a rice but a seed from a reedy grass, is fairly low in
carbohydrate and has a moderate glycemic index as well. There are a
number of breads on the market made from whole, sprouted grains,
and most have a lower glycemic index. Processed wheat flour (white
flour) can increase insulin levels two to three times more than true
whole-grain products. But whether whole or processed, grains are
52 • IN FITNESS AND IN HEALTH