Low-Carb Diet vs Low-Glycemic Eating
There’s no question that low-carb diets, in many different flavors, abound. You can try Paleo, Keto, old-school Atkins or South Beach, or low-carb Mediterranean. While each of these diets has its own set of rules, the thing they have in common is the restriction of carbohydrates in favor of fats and proteins.
Carbohydrates, fats, and protein are referred to as macronutrients. Macronutrients are the main nutrients that our bodies need in larger amounts, for health, growth, and energy. In contrast, micronutrients are nutrients that our bodies need in much smaller amounts, such as vitamins and minerals.
The problem with low-carb diets is that they sometimes result in fewer vegetables and fruits, which are necessary for dietary fiber as well as essential vitamins and minerals. They may also result in eating too much protein.
Low Glycemic Carbohydrates
Instead of focusing on low-carb eating, it may be helpful to focus on eating foods with a low glycemic index. The glycemic index was developed to help people with diabetes make choices about foods that would help maintain stable blood sugar levels. Each food is given a value from 1-100 according to how it compares to pure glucose in its effects on blood sugar levels. Foods with lower numbers are absorbed more slowly and have a less drastic effect on blood sugar levels.
The glycemic index number does not tell the whole story for any food, however. The number does not take into account the preparation or portion size of that food, nor its nutritional profile (what kind of fat? How many vitamins and minerals?). The Sydney University team that maintains the GI database has developed another number to deal with portion sizes. It is called the glycemic load, and is a number from 1-10 based on a typical serving of the food in question, and the impact that food will have on your blood sugar levels.
Just as serving size is an important consideration, so too is the level of processing. Although it is not helpful to label foods as good and bad, it is also true that some kinds of carbohydrate give you much less nutrition for the number of calories you are consuming.
Whole grains, legumes, vegetables, and fruits all give you slow-burning carbohydrates, fiber, and micronutrients. Highly processed carbohydrates give you fast-acting carbohydrates and little fiber or micronutrients.
Choosing low-glycemic fruits and vegetables, as well as other foods, will help stabilize blood sugar. Instead of choosing sweet apples like Honey Crisp or Pink Ladies, choose tart apples like Granny Smith. Choose berries. Skip the dried fruit and opt for fresh fruit instead. Choose whole grains over refined grains, and vegetables over all grains when you can. As always, thinking about your food as your fuel will help you make choices that prioritize nutrition, vitality, and health.
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