Whole foods? Slo carbs? I need a source please?

Question by mindy n: Whole foods? Slo carbs? I need a source please?
Ok…. I posted earlier for carb help, and you guys were great. Color me totally stupid, but everything I read is SO contradictory. When you say, eat “grains”… I mean, I see myself as a cow, grazing. Can one of you educated folk give me a book name, article, web article, anything that might specifically outline these foods?

I eat tons of fresh “whole” veggies, squash, romaine, beans, greens, and nuts every day. I eat acorn squash alot and sweet potatotes, are those slow carbs?? I’m so confused, but hey… that’s just me.

Thank you!

Best answer:

Answer by TheOrange Evil
Who told you to eat grains? Wheat flour is slower to metabolize than, say, pure cane sugar, but that doesn’t mean that your blood sugar won’t spike. It will – just later. Sometimes “whole wheat” bread has more carbohydrates than regular bread. Whole wheat or multi-grained breads may have more nutritional value than plain white bread, but in terms of blood sugar control, a diabetic would be better off avoiding bread altogether or at least eating breads specifically marketed for diabetics or low-carb dieters.

Sweet potatoes are slower than some sources of carbohydrates, but consider these facts: one cup of sweet potatoes has 41 grams of carbohydrates, over 13 grams being from natural sugar. These are *not* a low-carbohydrate item. Beans can be very high in carbohydrates, too. Not all vegetables are good for diabetic. Generally speaking, foods that are roots or grow underground are higher in carbohydrates. Stick to vegetables like lettuce, broccoli, cauliflower, cucumbers, pickles, onions, garlic, spinach, mushrooms, cabbage, peppers, spaghetti squash, and avocados.

If you have to have grains, some whole grains, like brown rice and barley, are a little slower to burn. Again, though, if you’re diabetic, you have to watch your portions and test, test, test to see what your body can tolerate.

Know better? Leave your own answer in the comments!

2 Responses to “Whole foods? Slo carbs? I need a source please?”

  1. SugarBabie says:

    Orange, you don’t know the whole story. Mindy has hypoglycemia issues more than anything else, and has been eating fast carbs like fruits, pudding, etc.

    Hi Mindy,

    Mindy, there are lots of great websites that can help you learn about whole grains, and the differences in carbs but I can’t point to one single website or book because I learned about this from reading a lot of books and some online sources and gaining knowledge from a scientific point of view. Build your knowledge base and develop an understanding of foods, then you won’t need a book, you’ll know enough about foods to make the best choices for your health.

    Here’s one article by Mayo Clinic (a reliable source) that talks about the differences between whole and refined grains.

    info on the hypoglycemia diet and how to get started…

    more on simple vs complex carbs

    You don’t really need a list. Just ask yourself this question before eating a food. Is this a simple sugar? If it is, don’t eat it. If you’re not sure, ask yourself – Is this food close to its natural state, or has it been created in a factory? Stick with foods that are natural, rather than manufactured and adulterated.

    Obviously you need to avoid all simple sugars – sugar, fruit, juices, pop, pastries, deserts, anything where sugar is the main ingredient is probably a simple sugar or a fast carb (same thing). Avoid honey too, and all sweeteners with calories.

    Also avoid caffeine and alcohol, which can aggravate your symptoms.

    Avoid all fruit for now, as its mainly simple sugars and you need to avoid simple sugars. Fruit can be natural, but its digested too quickly, causing your body to release too much insulin, which in turn will cause a drop in blood sugar. You might be able to add in some lower carb fruits later on, but not until you get things under good control.

    Obviously, you need to avoid all white flour products, and white rice, white pasta, sweet baked treats, etc. These are all simple carbs. They digest fast, and contain almost NO nutrition except calories.

    Instead choose breads with WHOLE grains (it’ll say that right on the label), and those with whole seeds added are even better (sunflower seeds, millet, etc).

    Complex carbs contain naturally occuring fibre and nutrients. Some contain added fiber which is also good. These all slow down the digestion of the carbs, keeping your blood sugar more on an even keel.

    These are things like whole grain pasta with flax, whole grain breads and bagels, baked potatoes, brown rice and wild rice, barley, legumes (beans), etc.

    I think from personal experience, and my years of hypoglycemia, that white potatoes are a better choice than sweet potatoes. Sweet potatoes are not a slow carb, and they seem to make me hungrier. So does cauliflower. Everyone is different though and the only way to know for sure is to test extensively.

    All the other veggies you list are fine, but you do need some complex carbs from souces like whole grain breads, Legumes (starchy beans like black beans, kidney beans, and chick peas – avoid brown beans in tomato sauce, too much sugar).

    Start with a serving of about 30 complex carbs per meal and see how you do on that. It might be too much, or not enough. Or you could start with 20 carbs from complex carbs. Add in your protien, fat and free foods (salad greens, and other very very low carb foods).

    Use your blood sugar meter to test at one, two and three hours after each meal, and keep a food diary. Do this for about 2 weeks. I know its a lot of work, but if you do this you’ll find out what foods work for you and which ones make your symptoms worse.

    You can find out how to test properly on this page, Its about lowering your blood sugar, but the same testing method works for keeping it steady.


    also a shorter version here.

    and you can download this PDF to print out.

    Do the log eating what you are eating now, the pudding and other things you listed in your previous post. Test and see how your blood sugar rises and falls. Keep a food diary. Do this for 2 or 3 days. You need to know how your present diet affects your blood sugar.

    Then change to more natural complex carb sources, and log your findings for about a week.

    You’ll soon know what foods cause spikes and crashes, and which ones give you a slow steady burn.

    Don’t forget to list your proteins, fats, basically, everything you eat and drink, and quantities. It all makes a difference.

  2. Jedi Master says:

    It’s always easier if you can find your middle ground as the eastern philosophies advocate. Also a different combination of multivariate disciplines like NLP, Release Technique, Hypnosis and Body Energetics does go a long way i establishing the Right Body for You (Y in caps mine).

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