Dr Richard Sager
Let’s talk carbs! Carbs the are broad from caramel sauce on a brownie to cauliflower.
In fact, almost all plant foods fall into the carbs category. These are what I refer to as slow carbs, which are low-glycemic and don’t spike your blood sugar or insulin. These slow carbs come loaded with nutrients, fiber, and amazing molecules called phytochemicals.
When you eat a variety of fresh fruits and vegetables they provide phytonutrients — carotenoids, flavonoids, and polyphenols – they help improve nearly all health problems, including dementia, diabesity, and aging.
Ideally, about 75% of your carb intake should come from non-starchy veggies plus low-glycemic fruits. By volume, most of your plate should be carbs. Note I said volume, not kilojoule. Many plant-based carbs actually have very few kilojoules .
Good-quality carbs that come from plant foods provide unique benefits, including high levels of vitamins and minerals, fiber, and special plant compounds with healing properties called phytonutrients or phytochemicals. Phytochemicals are medicinal molecules such as curcumin in turmeric, glucosinolates in broccoli, anthocyanidins in berries, and so on.
Many of these foods are also high in fiber, which feeds the friendly flora in your gut and scrubs your intestines, thus supporting a healthy digestive tract. Try to gradually increase your fiber intake to 30 to 50 grams a day.
When you focus on these low-glycemic-load plant foods, your weight normalises. You feel better without the sugar crashes. You reduce your risk for numerous diseases and weight loss is a easier.