Low
Carb Diets and Cancer
Supporters of low carb diets claim that carbs raise blood
sugar and insulin levels, a process that makes our bodies store
more fat. They say it's better to stay away from carbs, grains and
starches and instead fill up on animal protein and fat - foods
that keep blood sugar low.
Low Carb Diets - Health - Cancer
But opponents of low carb diets maintain that the low carb diet
theory ignores the harmful effects that diets high in fat and
protein have on our health. For example, they say that emphasising
carb-reduction may reduce the disease-prevention benefits offered
by whole grain carbs in our daily diet.
Whole Grains - Cancer Prevention Benefits of Carbs
Both whole and refined grains are high in carbs. But whole
grain carbs do offer advantages. Whole grain carbs contain all parts of the
plant kernel, including the fiber-rich bran and the germ.
Refined grain carbs are stripped of these nutritious components during
milling. Eating refined grain carbs can drive blood sugar levels up
quickly, while the fiber in whole grain carbs slows a rise in blood
sugar.
Whole grain carbs provide important nutrients, including B vitamins,
vitamin E (a powerful antioxidant), and health-promoting
phytochemicals like phytic acid and phytosterols. They form the
foundation of a cancer-preventive, plant-based diet plan. Diet plans rich in
whole grain carbs also protect your health in other ways. The soluble
fiber in whole grain carbs like oats and barley may help lower blood
cholesterol, and the insoluble fiber in whole wheat carbs and bran carbs helps
keep the digestive tract healthy.
Carbs and Optimum Diet Health
To gain the health benefits of whole grain carbs and starches:
1. Color your carbs. Replace white bread carbs, white rice carbs and white
potatoe carbs with whole grain bread carbs, brown rice carbs and sweet potato carbs.
Make sure dark colored bread is made with whole wheat flour, not
just wheat flour and coloring.
2. Be adventurous. Try whole grain carbs that are new to you. For
example, add fiber-rich barley to soup, use bulgur or quinoa in a
hearty grain salad, serve kasha (roasted buckwheat) instead of
rice carbs, or top a green salad with cooked wheat berries.
3. Extend your oat carbs. Go beyond oatmeal for breakfast. Use quick or
old-fashioned rolled oats (not instant) as some of the filler in
home-baked muffins, cookies, and quick bread, or in meatballs or
meatloaf.
4. Slow a sugar surge. Serve refined carbs with high-fiber
vegetables, a small amount of fat (preferably canola or olive
oil), or a source of protein like fish, beans, poultry, or tofu.
This will slow a rise in blood sugar.
Source: Waukon Standard 2003
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