How to Choose the Right Carbohydrates
New Study Reveals How the Wrong Carbs Can Harm Your Heart
Jun 29, 2009
The study, done at Tel Aviv University in Israel and published in the Journal of the American College of Cardiology, looked at 56 volunteers divided into four groups: one ate cornflake mush mixed with milk, another ate a pure sugar mixture, the third bran flakes, and the fourth water.
After eating, the subjects were tested on how well their arteries were functioning, and all but the group that drank water had reduced functioning. Very high amounts of arterial stress were found in both the group that ate cornflakes and the one that ate the sugar mixture. The group that ate the bran flakes experienced a mild spike in arterial stress.
Eat Foods with a Low GI
Cornflakes and other refined grains are high on the glycemic index, a rating of how quickly the carbohydrates in food affect blood sugar. Foods with a high GI raise blood sugar more quickly than those with a low GI. This causes a spike in energy levels that quickly goes away, so people are hungry more quickly as they experience a "crash" in their energy.
Consumption of high-GI food causes a decrease in arterial function, which can lead to heart disease over time, or even lead to sudden death after consuming a lot of high-sugar foods in people who are susceptible. Eating foods that are lower on the GI scale can reduce the risk of this happening.
Here is how to choose carbohydrates that will benefit your heart rather than harm it.
- No matter what grain you're eating, choose whole grain over white: rice, pasta, bread, couscous, cereal etc., all come in whole grain versions that have more vitamins and fiber than their refined counterparts. These raise blood sugar more slowly, and take longer to digest, so you feel more full for a longer period of time.
- Consume grains with protein or fat. Both of these also slow down the rate at which your body digests the carbohydrates, reducing the overall GI of the food. Whether you choose low-fat cheese or meat, or stick to heart-healthy nuts or legumes, these foods will help you fill up without loading up on carbs.
- Base your diet on fruits and vegetables. You will get more nutrients and less fat. And even the sugar that naturally occurs in fruit does not have the same effect on blood sugar as refined grains or sweetened drinks or baked goods.
- Exercise every day. This is not specifically related to carbohydrates, but keeping your heart healthy by exercising consistently reduces your risk of heart disease and will even allow you to indulge occasionally in refined foods because you'll be healthier to start with.
By making whole grains, vegetables and fruits the centerpiece of your diet, you can prevent the stress on your arteries that can lead to heart disease. Add exercise to the mix and you have the perfect recipe for heart health.
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