Carbohydrates: Why Quality Counts

The type of carbohydrates you choose plays a crucial role in your overall health. Complex carbohydrates are a smarter, more nutritious choice than highly refined ones. The best include whole grains, quinoa, fruits, vegetables, and legumes. These foods are rich in vitamins, minerals, fiber, phytonutrients, and help maintain stable blood sugar levels.³⁰

In contrast, refined carbohydrates like white bread, pastries, sugary drinks and processed snacks are quickly digested, often leading to blood sugar spikes, weight gain, dysbiosis of the microflora, and increased risk of metabolic disorders.³⁰

Tips for Choosing Healthy Carbohydrates:

• Look for “whole” as the first ingredient on the food label.

• Choose foods with a low glycemic Index (GI).

• Eat moderate portions of carbohydrates at each meal.

• Choose whole fruit over fruit juices for fiber.

Figure 2. Glycemic Index.³⁰

Figure 2. Glycemic Index.³⁰

The glycemic index (GI) is a numeric ranking system for carbohydrates based on their immediate effect on blood glucose levels. Foods that break down quickly have a high GI, such as white bread and sugary snacks, and cause a sharp spike in blood sugars. By contrast, low GI foods, such as lentils and beans, are digested more slowly, resulting in a gradual rise in blood sugar and lower demand for insulin. This distinction is especially important for individuals with diabetes, as low GI foods support better glycemic control and help maintain blood glucose homeostasis. Aim for lower glycemic index foods, which require less demand for insulin and promote blood glucose homeostasis.³⁰

The table above categories foods by their glycemic load. During nutritional counseling, it’s important to highlight the difference between types of carbohydrates. For patients diagnosed with insulin resistance, or diabetes, ask about their most recent A1C level and whether they wear a continuous glucose monitor (CGM). Glucose control is highly individualized, and CGM’s give patients real time readings and personalized results.

Some individuals must restrict carbohydrates due to food intolerances. Celiac disease is an autoimmune reaction to gluten, which is a combination of two proteins found in grains like wheat, barley, and rye. When consumed, these carbohydrates trigger inflammation in the duodenum of the small intestine causing villous atrophy, which in turn prevents the absorption of nutrients and symptoms of abdominal bloating, cramping, diarrhea, and vomiting.¹¹

Carbohydrate deficiency symptoms include hypoglycemia, ketosis, cognitive impairment, and digestive issues due to low fiber intake. Low-carb diets may also reduce the intake of B vitamins and minerals, commonly found in whole grains and fruits.¹¹