In a previous post, I talked about low carb vegetables and which vegetables you should be choosing if you are following a low carb lifestyle. Today, I want to talk about vegetable carbs versus starchy carbs. Are vegetable carbohydrates superior to starch based or sugar carbohydrates? The answer to this questions is YES!! The advantages and benefits on health are what we are primarily after.
Do you know the major determinant of a foods ability to affect your blood sugar? It’s something known as the GI or glycemic index score. The lowest carb vegetables all have a GI of less than 20, which signifies that their effect on blood glucose levels is extremely low (the lower the GI, the less significant the effect on blood sugar or insulin trigger ability.)
In a low carb plan, the goal is to induce a metabolic state of burning fat for energy instead of dietary carbs. Insulin exerts a restrictive effect on this state if elevated too often. This is the reason why insulin trigger foods (high GI) are highly limited on a low carb plan, and instead low carb vegetables are the main source of carbs.
Insulin, known as the “storage” hormone, does not like to have the body’s stores depleted. It will attempt to hoard as much nutrients as it can. Thus, lipolysis (the pre-cursor to ketosis or the metabolic state of burning fat for energy) is also shut down, and the body’s attempt to lose weight is likewise halted.
Are starch carbs and sugar carbohydrates off limits? Ideally, everyone should strive to remove starchy and sugary foods from their diets. This is because they induce a constant state of blood sugar spikes and declines. I always know when I have eaten too many carbs in a day because I’m constantly hungry.
By now, you’ve all likely seen or experienced the dangers of high blood sugar, from diabetes to different disorders of the heart, damage to blood vessel walls, nerve damage and much more.
In the average person, refined sugar and sugary foods really do nothing but raise blood sugar levels. The only exception to this is the bodybuilder or athlete who burns off any ingested sugar during a workout. The average person typically does not.
Of particular note is the illusion that “whole wheat” or high fiber cereals are the means to an end. Often, nothing could be further from the truth for those who are obese or overweight. In fact, many experts agree that while they may have more nutrients, like fiber, then their white processed counterparts, they can still be significant insulin triggers. They are not supportive of ketosis or long term weight loss.
It should be seen that non-starchy vegetables are your go to veggies if you’re serious about following a low carb lifestyle. Starches, so-called “health foods” that are rich in wheat based carbs and junk sugars are never recommended for a low carb lifestyle. Strive to get most of your carbs from the low carb vegetable list and you will be on your way to a healthier, more energetic lifestyle.
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I hope this post makes you more willing to eat your veggies 😉
Talk to you soon,