Carbs I. John Dear

Healthy Eating - OU Physicians Health at Work John Lieber, RN, JD - OU Health at Work Select the Right Carbohydrates The Body Convert Carbs to either glucose for an immediate energy source or Stores it as Fat Most People Do NOT need to go on a low Carb diet! If your physican has you on a low carb or no carb diet you should follow their instructions For most people selcting the RIGHT Carbs is a better choice than a low Carb diet! Whole Grains Whole Grains Look for 100% Whole grains Legumes - beans, peas, lentils etc... Fresh, frozen canned or dried is OK! Vegetables Celery, cucumbers, peppers etc Fresh or Frozen, NOT canned! canned pumpkin canned tomatoes, artichokes and even peppers are ok! Fruits Look for Fresh or Frozen Fruit but not canned! If you are overweigh pre-diabetic or diabetic avoid or limit flour based breads... Flour based bread products Choose " intact" grains.... oats and other high fibre cereals. Avoid high glycemic vegetables Corn and white potatoes If you are over wieght or diabetic try to avoid or the high gycemic tropical fruits White Carbs Avoid White Flour Avoid White Rice Avoid or limit white sugar 1 oz of dark chocolate is ok! Avoid White Potatoes sweet baby red and purple potatoes are OK in moderation White Carbs have a high glycemic index! High glycemic carbs are digested fast and often can cause a spike blood insulin level. The body converts the extra glucose to Fat.. and we know where that ends up! When your blood sugar drops to a low level you will crave for more carbs.. Right carbs are mixed with other nutrients and tend to slow down the digestive process When we slow down digestion the body feels more full and we are less likely to over-eat Slow digestion = less insulin = less fat Less Hunger!