YOUR OPTIMAL CARBOHYDRATE INTAKE

It’s not unusual for people to consume 60 percent or more of their calories in the form of carbohydrates. We divide people into “low” and “moderate” carbohydrate groups, although our recommended level for even our moderate-carbohydrate folks is far less than many people normally eat.
Our low-carbohydrate group consists of five subgroups of people who should cut down carbohydrates to no more than one-sixth of their total calories and eliminate all high-glycemic-load carbohydrates.
Low-Carbohydrate Group
The five subgroups of the low-carbohydrate group are:
People trying to lose weight. Eliminating high-GL foods will assure success. By ending carbohydrate cravings, you’ll find that you can control your eating and feel full and satisfied on fewer calories. Failure to make this change will likely doom your chances of successfully losing and maintaining optimal weight.
People with TMS. The metabolic syndrome (or syndrome X), affects about a third of the adult population. People with TMS often have a fasting blood glucose level of 100 or higher, indicating that the body is not able to adequately process carbohydrates. This syndrome results in high blood pressure and greatly accelerates atherosclerosis, which is the underlying process in most heart disease. The most important change you can make to control TMS and prevent it from becoming full-blown type 2 diabetes is to reduce the total amount and type of high-GL carbohydrates in your diet.
People with type 2 diabetes. One of the main characteristics of type 2 diabetes is that the cells have become highly resistant to insulin, so the body’s cells can’t efficiently use the glucose in the blood, which causes blood glucose levels to remain high. In an effort to drive glucose levels down, the pancreas produces very high levels of insulin, which is itself a problem because insulin accelerates atherosclerosis and other aging processes. Eventually, the pancreas may burn itself out and stop generating insulin, worsening the diabetic condition.
People with elevated risk factors for heart disease. Cutting down sharply on carbohydrates will significantly improve your cholesterol and other lipid levels and lower your risk of heart disease.
People who have cancer. Unlike other cells and tissues in our body, cancer cells grow rapidly and have a voracious appetite for glucose. Glucose is the only food cancer cells can eat. By reducing the easy availability of glucose, you will help to prevent latent cancer cells from becoming full-blown tumors. Reducing carbohydrates, particularly of the high-GL variety, is one of the more important steps you can take to prevent cancer.
These five subgroups compose a majority of people in the United States and Europe. Note that our recommended intake of carbohydrates for people in this low-carbohydrate group is still higher than that recommended by other popular low-carb diets, such as the Atkins diet. Specifically, for this low-carbohydrate group, we make these recommendations. Eliminate high-GL foods, including pastries, desserts of all kinds containing sugar and refined starch, breads, bagels, pasta, and high-starch vegetables such as potatoes and rice. Limit total carb to less than one-sixth of your total calories
1) Generally avoid grains and fruit juices.
2) Eat very small quantities of low-GL fruits, such as berries and melons.
3) Eat limited quantities of acceptable carbohydrates such as legumes (beans, lentils) and nuts.
4) Eat larger quantities of acceptable carbohydrates such as low-starch vegetables, particularly fresh and lightly cooked. Good choices:
Cabbage, Brussels sprouts, broccoli, Kale, mustard greens, Swiss chard, collards, spinach, all types of lettuce (red and green leaf lettuce, romaine lettuce, endive, etc.). Chinese cabbage, bok choy, snow peas, celery. Cauliflower, zucchini, cucumbers. Green or “above ground” vegetables in general. Most vegetables that grow underground (“root crops”), such as potatoes, beets, and turnips, typically have many more total carbohydrates and a higher glycemic load than green (above ground) vegetables.

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