Word: insulin
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Dates: during 2000-2009
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...carbohydrates seem to have been created equal. So-called simple carbohydrates, those found in white bread and cake, are so quickly digested by the body that they trigger a very rapid rise in the levels of glucose in the blood. The pancreas releases a massive amount of insulin to mop up the excess. Soon enough, however, blood glucose levels plummet to the point where our brains may feel woozy, we become excessively hungry and are driven to eat again. Complex carbohydrates, on the other hand, particularly those rich in fiber, do not elicit the same kind of spike-and-crash...
...carbohydrates, like sugar, white flour and white rice. They are also low in fiber, so you get a lot of calories that don't fill you up. On top of that, simple carbohydrates get absorbed quickly, causing your blood sugar to zoom up. Your body responds by making more insulin, but too much insulin accelerates conversion of calories into body...
...whole foods with complex carbohydrates such as unrefined whole-wheat bread, brown rice, fruits, vegetables and beans. These are packed with thousands of protective substances. In addition, they are rich in fiber, which slows their absorption, thus preventing a spike in your blood sugar and an excessive insulin response...
Research on controlled-carbohydrate programs demonstrates that subjects find them easy to follow and effective in helping them lose weight. In addition, controlling carbohydrates lowers glucose and insulin levels in the blood--risk factors associated with heart disease, diabetes and other metabolic syndromes...
...recommends that the carbs you add consist of more green vegetables, followed by seeds and nuts, fruit that won't spike your insulin levels (such as berries, cherries and green apples), whole grains and even some starchy vegetables. How many carbs you can include in your daily diet will depend on your age, gender, level of activity and genetics. Followed properly, the Atkins program www.atkinscenter.com can last a lifetime, without your having to count calories or feel hungry all the time...