Carbs Gone Bad
Popular diets such as the Atkin's diet have given carbohydrates a bad reputation. So what is a carbohydrate? Carbohydrates are macronutrients which are made up of carbon, hydrogen, and oxygen. They are found in a great many foods: sugars, alcohols, grains, fruits, beans, dairy, nuts, and vegetables. Despite their reputation, carbohydrates aren't inherently bad for you or your kids. However, eating excessive amounts of highly processed carbohydrates is bad.The Glycemic Index
What's the big deal? Well, higher rates of absorption of a carbohydrate correspond to higher peaks of blood glucose and longer periods of elevations in blood glucose. Additionally, eating a diet that is heavy in carbohydrates that have a high glycemic index has been associated with:
- Weight gain
- A more than doubling of the risk of diabetes
- An unhealthy blood cholesterol pattern
- As much as a doubling in the risk of heart disease
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Whole Grains
Grains are a prevalent source of high glycemic carbohydrates. One way to lower the glycemic index in your child's diet is to replace processed grains with whole grains. All grains are naturally available in their whole form, which contains all the original layers of the grain, including the starchy endosperm, the germ layer, and the outer bran layer, which is high in fiber. When grains are eaten in their whole form, the bran slows the absorption of the starchy endosperm.Most of the grains in the typical American diet have been processed by mills. Processing removes the bran to improve shelf life and produce a finer texture to the end product. Unfortunately, processing also results in a refined grain that is rapidly absorbed and has a high glycemic index. Many sweet rolls, cakes, desserts, bagels, cold breakfast cereals, pancakes, waffles, pizza, muffins, pasta, rice, and breads have gone through processing in this manner.
Examples of whole grains include oats, quinoa, farro, bulgur, barley, popcorn, wheat berries, rye berries, spelt, amaranth, buckwheat, and kasha. In the following video, I discuss how changes in the American diet have been associated with an increasing prevalence of diabetes, expand on the topic of the glycemic index, and show you an easy substitute for cold breakfast cereal using whole grains that you can prepare for your kids.
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Here is a link to the recipe I used in the above video. I modified the recipe by simply cooking the quinoa in water and using unsweetened applesauce instead of apple juice.
http://www.bhg.com/recipe/peanut-butter-and-fruit-quinoa/
References
http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5304a3.htm
http://www.cdc.gov/diabetes/statistics/prev/national/figpersons.htm
Jones AW & Jonsson KA. Food-induced lowering of blood-ethanol profiles and increased rate of elimination immediately after a meal. J Forensic Sci 1994;39(4):1084-93.
http://www.cdc.gov/diabetes/statistics/prev/national/figpersons.htm
Jones AW & Jonsson KA. Food-induced lowering of blood-ethanol profiles and increased rate of elimination immediately after a meal. J Forensic Sci 1994;39(4):1084-93.
Jennkins DJA et al. Glycemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr 1981;34:362-366.
Atkinson FS et al. International tables of glycemic index and glycemic load values: 2008. Diabetes Care 2008 Dec;31(12):2281-3.
Aston LM et al. Determination of the glycaemic index of various staple carbohydrate-rich foods in the UK diet. Eur J Clin Nutr 2008;62(2):279-285.
Liu S et al. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr 2003;78:920-7.
Salmeron J et al. Dietary fiber, glycemic load, and risk of NIDDM in men. Diabetes Care 1997;20:545-50.
Salmeron J et al. Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women. JAMA 1997;277:472-7.
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JM et al. Association of glycemic load with cardiovascular disease
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Ebbeling CB et al. Effects of a low-glycemic load vs low-fat diet in obese young adults. JAMA 2007;297(19):2092-2102.
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