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Carb confusion - Waipu Natural Health

 

Jan van der Lee red door copy-260Paleo, Keto, Low carb, Low GI, Low Starch, Resistant starch – who isn’t scratching their head at diet terminology being bantered around at the moment? These terms are nothing new but are currently ‘on trend’. All have a common thread: They are diet protocols that include carbohydrates low on the glycemic index.

A Ketogenic diet (Keto for short) fosters most of its calories from good quality fats, (basically switching carbs for fats) plus the inclusion of moderate to low protein. Keto is a specialised program to work with certain health goals. A Paleo diet is based on that of our hunter-gather times and is also low carb, higher protein, nuts, seeds, berries and great quality fats.

The glycemic index (GI) is a measure of how carbohydrates affect blood glucose. The GI ranks food numbers from 0 to 100. A value of 100 represents the standard of pure glucose. The glycemic load (GL) is an extension of the GI, being different in that it takes the quantity of carbs eaten into account. 

To simplify: Think back to a meal you ate that contained only pasta and sauce, (no protein added) or plain toast with jam or honey for breakfast. I guarantee you felt hungry soon after, right? This is because the meal contained mostly high GI carbs which got quickly burned - if you were active. If you were inactive, you guessed it, the carb got laid down as fat. Now build a well balanced meal that contains a quantity of complex carbs, great quality protein and fat and I guarantee it will keep you satisfied for quite some time – because the meal contains what is required to support blood sugar stability. Long term instability and raised blood sugars may lead to insulin resistance and Type 2 diabetes.

Foods low on the GI scale (below 55) are nuts, many vegetables, and berries while those high on the GI scale (above 70) are sugar, high-fructose corn syrup, white bread, white potato, pasta, and many processed foods. Protein foods (animal products such as meat, fish, eggs and some plant proteins) are the lowest on the scale and provide long lasting energy especially when combined in a balanced meal.

Fibre is vital to our function and slows down the rate carbohydrates are burned. Examples are vegetables (with skins on) and seeds such as chia, linseed, some whole grains, quinoa, brown rice, oats.

Resistant starch is a type of starch that is ‘resistant’ to digestion and once in the colon is available for beneficial bacteria to feed on. This is a good thing!

Consider coconut sugar as opposed to cane sugar (high GI). Coconut sugar is low GI and contains some good nutrients, plus it tastes lovely and you can use less.

 A Clinical Nutritionist will guide you along a dietary and lifestyle path that is right for you. Is it your time for a nutritional WOF? Jan van der Lee is a Clinical Nutritionist based at Waipu Natural Health, phone 09 432 1325, or visit waipunaturalhealth.co.nz

 
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