Health Alert 234 - Test Your Carbs

Test Your Carbs
Health Alert 234

Dear Subscriber:

With the bad choices of carbohydrates we Americans are presented with, you have to choose carefully. As you know, I'm not a fan of grains, breads and pastas. But when you order a big plate of lasagna you know your blood sugar is in for a roller coaster ride. It's the other foods that spike your blood sugar on the sly that you've got to think about. Unfortunately, avoiding these sugar-filled, empty carbs is easier said than done.

* Expose the Empty Carbs Hidden In Your Diet*

These carbs are hidden everywhere in food. Rate your true carb consumption and see how many are in your diet with this little quiz¹.

Do you drink soft drinks, sweetened fruit drinks or punches every day? (If yes, give yourself 3 points.)
Do you eat desert two or more times a week? (If yes, give yourself 3 points.)
Do you choose snacks from the vending machine at work two or more times a week? (If yes, give yourself 3 points.)
Do you at canned or frozen fruit? (If yes, give yourself 3 points.)
Do you drink "health" teas or energy drinks? (If yes, give yourself 3 points.)
Do you eat canned vegetables? (If yes, give yourself 3 points.)
Do you eat "meal replacement" or energy bars? (If yes, give yourself 3 points.)
Do you add sugar to coffee or tea often? (If yes, give yourself 3 points.)
Do you use jam, jelly, or honey on bread or rolls regularly? (If yes, give yourself 3 points.)

Total up your score. If you scored higher than 9 you're at risk for an empty-carb overload.

What can you do? First thing, cut out processed foods entirely.² This alone will cut out almost all high glycemic carbs. You'll improve your health and even sleep better at night. All the refined sugar can leave you jittery. Then, replace them with healthier alternatives.

* Choosing Better Carbs *

Instead of canned or frozen fruits and vegetables, opt for fresh ones. This one decision will improve your health tremendously. And it's as easy as running to the grocery store at lunch and getting good protein (like a can of tuna), along with some raw vegetables and a salad.

For snacks skip the vending machine and try some nuts or seeds, an egg, some raisins, or a piece of fruit. Your body will thank you for it.

Remember, you can consume as many servings of vegetables as you want each day. The fresher they are the better. Fresh vegetables that grow above ground (tubers excluded) are the healthiest carbs you can choose. Not only are you getting loads of vitamins and nutrients but you're getting fiber and the low glycemic load that your body is adapted to handle.

To Your Good Health,

Al Sears MD

Sources:
1. West/Wadsworth Publishing Company, "Carbohydrate Consumption Scorecard", 2001.
2. Frank, Bill. Forever Young: 100 Age-Erasing Techniques, New York, NY: HarperCollins, 2003, p. 32.