Processed, simple carbohydrates abound: They're present in your cherished bowl of spaghetti, your sandwich bread, and pizza crust; in a delightful serving of fried rice; and in every sugary delight you indulge in, including sweetened beverages.
According to research in JAMA (The Journal of the American Medical Association), the average American consumes five servings of refined grain foods, such as pasta and white bread, daily.
This article aims to explore various carbohydrate types and offer healthier approaches to their consumption for overall well-being.
Carbohydrate Types
While carbohydrates provide energy to the body, not all carbs are created equal in terms of nutrition. Being discerning about carb intake is essential for maintaining healthy blood sugar levels and overall health.
Simple Carbs
Simple carbohydrates have a basic molecular structure, are easily metabolized by the body, and often lack significant nutritional value. Examples include candy, bread, and soda.
Refined Carbs
Refined carbohydrates are heavily processed foods stripped of their nutrients. Examples include table sugar and refined grains.
Complex Carbs
Complex carbohydrates have more intricate molecular structures, are rich in fiber, digest slowly, and offer substantial nutritional benefits. Examples include vegetables, oatmeal, and lentils.
Opting for complex carbohydrates like whole grains, fresh fruits, and vegetables is the best strategy for promoting overall health. These foods provide ample fiber and nutrients while stabilizing blood sugar levels.
A meta-analysis published in The Lancet suggests that higher dietary fiber intake is associated with a 15-30% decrease in mortality from diabetes, colon disease, and heart disease or stroke. Consuming around 27 grams of fiber per day appears to be the most protective.
For those who may not eliminate refined carbohydrates from their diet, employing techniques like the "Freeze, Thaw, Toast" method when consuming simple carbs like bread may help mitigate their impact on blood sugar levels.
The Freeze, Thaw, Toast Method
Research from Oxford Brookes University in the UK reveals simple ways to prepare highly processed carbs, such as bread and rice, to minimize inflammation and blood sugar spikes.
Participants in a study were given homemade and commercially produced white bread prepared in three ways: toasted, frozen, and defrosted, and frozen, defrosted, and then toasted. All three methods significantly reduced the blood sugar spike compared to fresh bread, with freezing, thawing, and toasting being the most effective, lowering the glycemic impact by nearly 40%.
This process alters the molecular structure of starch molecules in bread, slowing down digestion and reducing glycemic load.
Pairing refined carbs with proteins and healthy fats, such as olive oil or vinegar, can also help reduce their glycemic load, according to a study in Frontiers in Nutrition. This combination may slow down the digestive process, preventing rapid blood sugar spikes.
Supplements
Certain supplements may aid in better blood sugar management and overall health.
Magnesium
Preliminary research on nutrients suggests that taking magnesium may improve insulin sensitivity, particularly in individuals with diabetes or at risk for it. People with diabetes often have low magnesium levels, especially those with severe retinopathy.
Berberine
Found in the Coptis chinensis plant, berberine is used in traditional Chinese and Ayurvedic medicine to manage inflammation and infection. A meta-review published in Oxidative Medicine and Cellular Longevity suggests that berberine may lower A1c levels, reduce insulin resistance, and improve glucose metabolism in individuals with diabetes.
However, berberine can interact with certain diabetes medications like metformin, so it's important to consult with a healthcare provider before taking the supplement.
Conclusion
Being mindful of carb choices, favoring complex over simple/refined carbs, and considering strategies like the "Freeze, Thaw, Toast" method can support better blood sugar management and overall health. Supplements like magnesium and berberine may also offer additional benefits, but consulting a healthcare provider is advised. Making these adjustments can lead to improved well-being and health outcomes.