Not all carbohydrates are created equal. Good-for-you carbohydrates -- whole grains such as steel-cut oatmeal, barley and bulgur; whole wheat pasta and bread; fruits, vegetables and beans -- provide vitamins, minerals and fiber and protect you from disease. Bad carbohydrates, on the other hand, may cause preventable, chronic diseases such as type 2 diabetes and heart disease. Carbohydrates are an essential part of your diet that can contribute to good health, if you choose wisely.
Refined Carbohydrates
Refined carbohydrates are highly processed grains that are stripped of fiber, vitamins and minerals. Products made with refined carbohydrates -- white bread and bagels, donuts, pastries, cookies and many breakfast cereals -- commonly contain the sweetener corn syrup and are typically very low in fiber. They are digested rapidly, flooding your blood stream with glucose and raising your blood sugar level, requiring the pancreas to respond with a large amount of insulin to lower it. When refined carbohydrates are eaten in large quantities on a regular basis, cells become resistant to insulin and blood sugar stays high, leading to type 2 diabetes, high blood pressure, heart disease and probably some cancers, according to the Harvard School of Public Health.
Sugary Drinks
Many refined carbohydrates contain corn syrup, a common sweetener also used in most soft drinks, such as regular soda. Corn syrups, including high-fructose corn syrup, are significant factors in the development of type 2 diabetes, according to a study by Lee S. Gross and colleagues reported in the May 2004 issue of the "American Journal of Clinical Nutrition." Growing evidence supports the belief that sugary drinks contribute to risk factors for type 2 diabetes, including chronic inflammation, decreased heart-protective HDL cholesterol, high triglycerides and insulin resistance, according to Harvard School of Public Health. Give up soda and other sugary drinks to reduce your risk of type 2 diabetes.
Foods Naturally High in Sugar
White potatoes -- whether eaten baked, as French fries or potato chips -- are converted to blood sugar almost as fast as pure glucose is. Eat white potatoes only occasionally, Dr. Walter Willett of the Harvard School of Public Health advises. Natural juices also contain a large amount of sugar. Orange juice and regular cola both contain 10 tsp. of sugar per 12 oz. Make a better choice and have a whole orange instead -- whole fruit contains fiber that keeps your blood sugar under control.
References
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- "American Journal of Clinical Nutrition"; Increased Consumption of Refined Carbohydrates and the Epidemic of Type 2 Diabetes in the United States: An Ecologic Assessment; Lee S Gross, Li Li, Earl S Ford and Simin Liu; 2004
- Harvard School of Public Health: Simple Steps to Preventing Diabetes
- Harvard School of Public Health: How Sweet is It?
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