Carbfusion is everywhere — because carbs can be, well, pretty carbfusing. On one hand, carbohydrates get criticized because they boost your blood glucose level and fuel inflammation. On the other, they are praised for nurturing your gut biome, helping control insulin levels and tamping down inflammation. So what's the truth about these frisky nutrients, and how can you get all their benefits and dodge their damage?
The three Cs. Carbs show up in food as sugars (natural and added), fiber (soluble and insoluble) and starches (resistant and plain ol' starch).
n Sugars added to foods are easily digested and cause spikes — and dips — in blood sugar levels, increase insulin resistance and lead to weight gain, inflammation and heart disease, as well as some cancers, dementia and diabetes. They show up in many packaged foods, baked goods, snacks and beverages. Sugars that are found naturally in fruits and vegetables are packaged with fiber, which slows their digestion, and for most folks, eliminates the spike in blood sugar and associated inflammation. They are not considered a health hazard.
n Fiber is the stringy stuff that holds plants together — a nondigestible carb that comes in two forms. Soluble fiber absorbs water and forms a gel that slows digestion, increasing absorption of nutrients. It's in oats, legumes, edible plant skins and nuts. Insoluble fiber repels water and is found in veggies, fruits, nuts and seeds, wheat bran and whole-grains, as well as foods like 100% whole-wheat pasta and brown rice. It provides bulk and helps move food through the intestines. The sugar that fiber contains isn't absorbed in the small intestine. According to a new position paper from the Academy of Nutrition and Dietetics, only five percent of Americas get even the minimal "adequate intake" of 25 grams a day for adult women and 38 grams a day for adult men.
n Starch is a fiber-y carb that can be resistant and good for you, or refined and do as much damage as added sugars. Refined starches are in potatoes, most bread, regular pasta, cereals, snacks and baked goods. That starch turns quickly to sugar as you digest it. Resistant starch is a whole 'nother ballgame. It is found in plantains, beans, peas, lentils, whole grains, including oats and barley, and cooked and cooled rice. Resistant starch resists digestion in the small intestine and ferments in the large intestine — and then acts as a prebiotic, nurturing your good gut bacteria.
Carb joy. A plant-based diet automatically takes you into the land of healthy carbs, as long as you don't end up eating a menu loaded with French fries and white pasta and neglecting whole grains, fresh veggies and fruits of all colors. You want five to nine servings a day of produce, including beans, leafy greens and orange and red/orange veggies and fruit. Nuts, berries and seeds are also important sources of healthy carbs.
The rewards start right away with improved digestion (that just feels better) and more stable blood sugar levels. But they don't stop there. Research shows that eating a healthy plant-based diet helps fight obesity, promotes weight loss, reduces your risk for diabetes and heart disease and protects you from colon cancer. An all-plant, vegan diet may reduce your risk for cancer by 15%. And if you think that means you can't enjoy sumptuous flavors, think again. To get you started cooking healthier carbs, try this recipe for Linguine With Mushroom "Bacon," Onion & Tomato from Dr. Mike's "What to Cook When Cookbook."
Mixed carb-animal protein menus. If you plan to eat animal proteins with your healthy carbs, stick with salmon, anchovies, herring, sea trout and sardines — they deliver a lot of inflammation-fighting omega-3s — and skinless poultry. When you cook 'em, steer clear of gloppy, fatty sauces and prepared ones that have added sugars. The healthiest cooking techniques to use are poaching, steaming, broiling, grilling and stir-frying.
Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into "The Dr. Oz Show" or visit www.sharecare.com.
(c)2021 Michael Roizen, M.D.
and Mehmet Oz, M.D.
King Features Syndicate