Health Benefits From Low Amounts of Refined Carbohydrate

There is something to match almost all studies on diet and health in recent years and the guidelines of the most prestigious experts: that the less refined carbohydrates we eat, the better. The evidences are many and multiply each day.When speak of refined carbohydrates, I mean the high-glycemic carbohydrates (or GL), also called rapid absorption: Sugar, sweets, bread, flour, pasta, rice, etc . But for some reason, this idea is not common knowledge, is not written in the newspapers, it is not taught in schools, it is not broadcast in the media, not instilled by doctors. In addition, government agencies are placing such foods carbohydrates between fundamental and necessary.

For example, the powerful American Department of Agriculture USDA recommended for many years by his infamous Food Pyramid to 11 servings a day! In 2005 he changed to a new version, but nobody understood it, has finally been inclined to create in 2011myplate, which has changed a little speech. While still talking about 30% of energy from carbohydrates, half of them full. In our country, the strange and suspicious of the Mediterranean diet pyramid of which I spoke some time ago at the base also adds bread and cereals, and merely recommend that are comprehensive. The Irish pyramid appears to have stalled in the guidelines for two or three decades, recommending cereals and potato sack. The Danish pyramid puts refined somewhat higher, along with fruits. And from Harvard University, his plate is a bit closer to the latest knowledge and recommend us eating "good carbs", which currently are above suspicion and avoid refined. To me it is the diagram that I like.

And this is a summary of the advantages of minimizing refined carbohydrates from the diet:

     If you are overweight, you become slim without having to eat less.

     You will have much less desire to snack between meals.

     Because the liver creates fat from glucose from these carbohydrates, when deleted, your blood triglyceride level will be greatly reduced.

     Your levels of HDL (good cholesterol) is increased to more favorable values.

     Your insulin levels, rather than vary greatly and abruptly (behavior with innumerable health complications), will remain stable. You will not have energy slumps, cravings or drowsiness after meals.

     If you have high blood pressure, it is almost certain that this will normalize.

     Will reduce significantly the risk of cardiovascular disease.

     If you have purchased your chance of getting diabetes or are pre-diabetic, it is very probable that allows you to have the disease under control even without medication.

These are some of the studies and reviews to prove it:

- Dietary glycemic index: health Implications (2009)

- Saturated fat, carbohydrates and cardiovascular disease (2011)

- Glycemic index, glycemic load, and risk of type 2 diabetes (2002)

- The Eat Smart Study (2010),

- Glycemic index, postprandial glycemia and cardiovascular disease (2006).

- The glycemic index and cardiovascular disease risk (2007)

- The glycemic index issue (2011)

- Carbohidrates: The good, the bad and the whole grain (2008)

- Glycemic index and obesity (2002)

- Effects of Weight Loss and Long-Term Weight Maintenance With Diets Varying in Protein and Glycemic Index on Cardiovascular Risk Factors (2011)

- Long-term effects of a lifestyle intervention on weight and cardiovascular risk factors in type 2 Individuals with diabetes mellitus (2010)

- Glycemic index, glycemic load, and chronic disease risk - a meta-analysis of observational studies (2008)

- Dietary glycemic index, dietary glycemic load, and cardiovascular disease in middle-aged and older Swedish men (2007)

- Low Glycemic Index Breakfasts and Reduced Food Intake in preteen Children (2003)

For those who wonder And then, where I get the energy? For food slowly absorbed carbohydrate or low glycemic index (fruits, whole food "real", vegetable, vegetables, nuts, etc). And the remaining macronutrients of our metabolism gets it through various mechanisms: protein and fat.

Note: Refined carbohydrates can be useful and necessary for athletes, especially in periods of higher performance requirements.

But if you want to know how to lose weight by following what they say the latest research and scientific studies, with refined carbohydrates away will not have enough. You may be interested to deepen by the book "What the science says diet easy and healthy way." More information at this link.