High-Glucose Carbs and Cholesterol Disorders
High Carbohydrate Diet Raises Risk of Cardiovascular Ailments
Sep 20, 2008
Foods with a glycemic index (GI) of 70 or above have been linked with the risk of heart disease, diabetes or overweight. Glycemic index refers to the speed at which a carb can spike your blood glucose levels. Foods with high glycemic load are heavily packed with such carbs.Such foods include highly processed grains and cereals, refined sugars and high-glycemic beverages. Clinical trials are under way to understand the implications of the different types and levels of dietary carbohydrates for cholesterol ailments including cardiovascular disease and diabetes among individuals aged 30 and above.
High-Glucose Carbs and Atherosclerosis
A diet enriched with carbohydrates or one that has high GI can lead to insulin resistance, lowered HDL (the good cholesterol) and raised fats called triglycerides. As liver cells offer insulin resistance, glucose uptake becomes impossible. Eventually, the production of insulin stops and the sugar levels in the blood circulation remain high. Soon, blood glucose levels plummet below baseline (reactive hypoglycemia) as other hormones (cortisol, glucagon, and growth hormone) take over. Instead, free fatty acid levels rise long after the consumption of a meal with high glycemic index. Liver secretes fat-laden particles called very low-density lipoprotein (VLDL). The VLDLs accumulate in the blood vessel wall, initiating atherosclerosis. Higher plasma levels of VLDL can lead to higher levels of low dense lipoproteins (or LDL) carrying loads of cholesterol to the blood vessel wall. Cholesterol binds with the glycoproteins and extracellular matrix leading to atherosclerotic plaques, clogging the arteries in serious cases.
Check Your Limits
Safe limits for good cholesterol, the HDLs, are generally over 45 mg/dL. The LDLs, the bad cholesterol, should be under 130 mg/dL, in the absence of any risk factors. High carb diets can drive the triglycerides over the normal values of 150 mg/dL.
Dietary Tips
The Dietary Guidelines for Americans (2005) recommend choosing fiber-rich carbohydrates from a combination of fruits, vegetables, whole grains and fat-free or low-fat milk and milk products. At least half of your daily grain choices should be whole grains. Diet should include lean meats, poultry, fish, beans, eggs, and nuts as well. The intake of saturated fats, trans fats, cholesterol, salt (sodium), and added sugars should be low.
A healthy breakfast packed with whole grain hot or cold cereals, wholesome lunch and snacks with whole grain breads, and a pleasant dinner with brown rice, beans, bulgur, wheat berries and whole wheat pasta can keep your cholesterol within healthy limits. You may still want to try the whole fruit instead of juice, if only to load on fiber and cut out on sugar intake.
Indeed, long-term studies show that women on low-carbohydrate diets that were high in vegetable fat or protein cut their risk of heart disease by a third compared to women who ate high-carbohydrate, low-fat diets.
