by Elson Haas, M.D. copyright © 2007
What is the role of starches and sugars (carbohydrates) in weight gain?
And in heart disease? Clearly, the greatest factor in overweight and
obesity is the high consumption of refined flour and refined sugar
products, which include breads and baked goods, candies, and sodas.
Both refined cane sugar and more recently, high-fructose corn syrup,
constitute an excess of non-nutrient calories, which rarely satisfy
hunger or the body's need for nutrition. As a result, we still need and
crave food. However, if we are focused only on eating the quick,
readily-available foods typically around us, we'll keep getting too
many calories for the nutrient values we need, and we'll gain weight.
Many of us tend to eat or overeat this way at stressful or transition
times, particularly in adolescence or in mid-life. When we add to our
fat cells and the areas around our belly and hips, this is more
"dangerous" weight gain and more difficult to lose. The key is to
prevent added weight by replacing foods, such as highly sweet and
starchy foods, with foods we enjoy that won't cause weight gain and
those lower on the Glycemic Index.
The glycemic, or sugar, factor in our diet has been addressed in recent years and this topic is among the most popular in books on nutrition. These include Enter the Zone by Sears, Protein Power by the Eades, Sugar Busters by the New Orleans' medical doctors, and the Robert Atkin's books. They all deal with the overuse and abuse of sugar and starch foods, and their effect on obesity, diabetes, and heart disease. The dietary guidelines for this approach includes consuming a low glycemic diet, consisting mainly of proteins and vegetables, with a focus on leafy green veggies, as well as nuts and seeds, whole grains with legumes, berries and stone fruits. This way of eating also means lowering the intake of highly starchy foods, such as potatoes, carrots, beets and intensely sweet fruits. (See the Diet Tips at the end of this article.)
A team of Harvard researchers tracked this issue for a 10-year period, monitoring the diet and health of over 75,000 women, ages 38 to 63. The participants had no history of diabetes, stroke, or heart disease. The risk of heart disease was found to be "directly associated" with a diet high in carbohydrate foods. Rather than describing foods as simple and complex carbohydrates, they rated carbohydrates on the Glycemic Index. Extremely sweet or very starchy foods are high on the Index; they break down quickly and cause the release of extra insulin, burdening our metabolism. Foods low on the Index are metabolized slower and provide a steadier stream of glucose and other nutrients. As a result, they're less work and stress for the body.
Over the course of the study, 761 cases of heart disease developed. (Liu S and others, American Journal of Clinical Nutrition 2000 Jun;71(6):1455-61.) Of those at risk for heart disease, eating a high carbohydrate diet was found to double the risk of heart attack in the top 40%, with even greater risk among the top 20%.
Obesity also was part of this picture. The researchers reported that the link between high glycemic load (highly sweet and starchy foods) and coronary heart disease risk was most often seen in subjects with "body weights above average." They concluded that a diet high in refined carbohydrates increases the risk of obesity and coronary heart disease.
The Value of Whole Grains and of Magnesium-Rich Foods in Diabetes
Another important recent study (Meyer KA. American Journal of Clinical Nutrition 2000 Apr;71(4):921-30) reported similar findings and pointed out the value of whole grains, fiber, and magnesium. Researchers at the University of Minnesota tracked the health of more than 35,000 older Iowa women over a six-year period. At the end of six years, 1,141 cases of diabetes were reported. They found that a diet rich in "total grain, whole grain, total dietary fiber [unrefined], cereal fiber, and dietary magnesium intake reduced the risk of diabetes. In the 20% of those who followed a whole grain diet most closely, the risk was reduced more than 20%. Adequate magnesium intake reduced the risk more than 30%. Their conclusion suggested that "the data support a protective role for grains (particularly whole grains), cereal fiber, and dietary magnesium in the development of diabetes in older women."
Magnesium and Blood Sugar
The importance of magnesium in maintaining normal blood sugar was also evaluated by Czech researchers (Rosolova H and others. Metabolism 2000 Mar;49(3):418-20), who followed blood sugar levels. They found that subjects with low magnesium had the highest blood sugar levels, concluding that magnesium intake has a "modest but significant effect" on keeping blood sugar steady and stabilizing insulin metabolism.
Chromium Deficiency and Diabetes
A review of recent information on chromium by researchers at Georgetown University Medical Center (Preuss HG, Anderson RA. Current Opinions in Clinical Nutrition and Metabolic Care 1998 Nov;1(6):509-12) pointed out some major findings central to our theme of the link between diet, insulin metabolism, diabetes, and heart disease. They point out that, "The majority of people eating typical Western diets consume less than the upper limit of the estimated safe and adequate daily dietary intake of chromium, which is set at 50-200 micrograms per day. Insufficient chromium intake is associated with signs and symptoms similar to those seen in diabetes and cardiovascular diseases." They also discussed the positive therapeutic use of chromium in China in the management of diabetes.
Eating Low on the Glycemic Index Makes Life a Little Easier
Check out the Glycemic Index. Any food below 55 tends to conserve insulin and hormones. When your body puts out less insulin, this creates less stress on your pancreas and other glands, and may decrease your risk of diabetes and obesity later in life. Overeating usually isn't as much of a problem when you eat low on the Index. It's the blast of insulin from high glycemic foods that drives hunger cravings. With a diet of whole foods, appetite seems to drop quite naturally.
Diet Tips
If you were raised on meat and potatoes (and desserts), or if you feel
that a meal without bread isn't a meal, there are some favorite
starches that are still relatively low on the Glycemic Index. Filling
foods that are in the optimal range of 55 or below on the Index
include:
• Healthy Starches – brown rice and wild rice, whole wheat
pita bread, sweet potatoes and yams, oatmeal, popcorn, seeds, nuts, and
nut butters, as well as most peas and beans including black beans,
pintos, limas and kidney beans.
• Healthy Fruits – mangos,
kiwis, pears and apples, stone fruits such as peaches, plums, apricots
and cherries, as well as citrus such as grapefruit and oranges.
Here's a Glycemic Index Chart
GLYCEMIC INDEX of CARBOHYDRATE FOODS from Dr. Elson Haas
NOTE: Eating Low on the Index Makes Everything a Little Easier
Check out the Glycemic Index. Any food below 55 tends to conserve
insulin and hormones. Overeating usually isn't a problem. It's the
blast of insulin from foods high on the Index that drives hunger
cravings. With a diet of whole foods, appetite seems to drop quite
naturally.
Grains, Breads, and Cereals Vegetables
White
bread 95 Baked
potato 95
Instant rice 90
Parsnips 95
Rice cakes 80
Carrots 85
Pretzels 80
French fries 80
Corn flakes 75
Corn (sweet) 75
White flour 75
Beets 70
Graham crackers 75 Sweet potatoes 55
Regular crackers 75
Yams 50
White bagel 75
Green peas 45
Cheerios ® 75 Green beans 45
Puffed wheat 75
Pinto beans 40
White rice 70
Lima beans 40
Taco shells 70
Butter beans 30
Spagetti 60
Black beans 30
Pita bread 55
Kidney beans 30
Wild rice / brown rice 55
Artichoke 25
Oatmeal 55
Asparagus 20
Popcorn 55
Tomatoes 15
Nuts 15 to 30
Green vegetables 15
Fruits Dairy Products
Watermelon 70 Ice cream, premium 60
Pineapple 65
Yogurt, with fruit 35
Raisins 65 to 95
Milk, whole 30+
Ripe bananas 60
Milk, skimmed 30
Mango, kiwi, grapes 50 Yogurt, plain, no sugar 15
Pears 45
Peaches, plums 40 Sweeteners
Apples, oranges 40
Maltose 105 to 150
Dried apricots 30 to 70
Glucose 100
Grapefruit 25
Honey 75
Cherries 25
Refined sugar 75
* Adapted from several sources, including 30-40-40: Fat-Burning Nutrition by Daoust and Sugar Busters by Drs. Steward, et. al.
