The final type of carbohydrates to discuss is starch. Starch is often called a complex carbohydrate and is considered to be better than sugar; however, it depends on the type of food as to whether it is better. Simple starch is just a long chain of sugars that are easily digested and hit the blood stream almost as fast as pure sugar. In fact the glycemic index was created to tell how fast the sugar from a food hit the blood stream. On the index pure glucose is 100 and all other foods are compared to it. The lower the number the slower the sugar hits your blood stream. There is also what is called glycemic load which is how fast it hits your blood stream plus how much sugar it has. For example mac and cheese and popcorn have about the same glycemic index but m&c has a glycemic load of 33 (really high) while popcorn is 7 (low). The reason for the difference is the amount of carbs each has. Many things affect the glycemic index of a food but mainly it is dependent on how processed the food is. Whole wheat kernels have about half the glycemic index of white bread. All of the fiber in the intact foods protect the starch from digestion and slow the process. Furthermore, the foods you eat with a carbohydrate load can affect the rate of digestion. Fat and protein help slow the process.
The bottom line for carbs is:
- You need carbs for energy. About half to 65% of your calories should come from carbs.
- Sugar should be less than 10% of your calories.
- Most of that sugar should be from fruits.
- The more processed a carbohydrate the worse it is for you. That means whole grain is better and course ground is even better.
- Vegetables and beans are your dietary friend.
- Potatoes are NOT your friend. If you are aiming for 5 servings per day limit potatoes to about two per week.
- If you are eating a more processed carb try to eat some good fat and protein with it. (Not necessarily a pound of bacon with your donuts, that’s still bad!) More like some olive oil, veggies, and chicken with your white pasta if you can’t stand whole wheat.
Try to eat lots of fruits and veggies. Make them most of your diet. Make your bread whole grain. Limit your sugar but enjoy your life. If ice cream is what makes your life worth living, have some. Keep the portion size small and don’t eat it every day but a dietary plan that makes you miserable is bound to backfire.