No matter what leaflet or brochure one reads on the subject of diabetes, they always say to choose whole-grain sources of carbohydrate. Others even mention the word "complex" carbohydrates and add to one's confusion. Ooops! I had always thought complex carbs and unrefined or whole carbs were actually the same thing...but just different words! Welcome to one of the largest clubs in the whole world. Most people assume complex and whole carbs to be the same. Understanding the difference can be very instrumental in your planning a more efficient meal. In fact, "complex" carb designation and "whole" carb designation have absolutely nothing to do with each other.
The term "Complex" refers to the structure of the molecule, in opposition to "simple" carbohydrate, which is absorbed very quickly and produces a sharp rise in glycemia (the measure of blood sugar-glucose levels. note: UK: glycaemia).
The term "Whole" refers to the absence of the refining process that removes a lot of the very good things in grain-based foods, such as the bran, the germ and the endosperm. The phytochemicals, antioxidants, vitamins and minerals associated with those components are thus missing. So are the benefits that would have been derived from these.
In order to define simple and complex carbohydrate, let us look at a simplified diagrammatic representation.
A simple carbohydrate molecule is sometimes called a mono-saccharide, meaning it has only one molecule of sugar (of any kind: glucose, fructose...etc), it could be represented like so:
[Glucose]
It can also be a little more complex and be chemically bonded to another one, in which case it is called a di-saccharide:
[Glucose] + [Glucose]
It can, of course become more complex and be bonded to many more sugar molecules. It will then be called a poly-saccharide:
[Glucose] + [Glucose] + [Glucose] + [Glucose] + [Glucose]....+
Starch molecules would be a good example of the above chain of sugar molecules. In order to enter the blood stream as pure glucose, some digestive work has to be performed. Complex carbohydrates require more time to raise glycaemia, on account of this digestive work that has to be done, The molecules need to be broken down to smaller pieces before you can use them as fuel for the cells. This spreads their absorption in time and, as a rule, complex carbohydrate is considered better for diabetics.
This explains why getting 20 grams of carbs from corn syrup and 20 grams of carbs from red kidney beans produce dramatically different effects on your blood sugar levels at any one time.
What about "whole" or "unrefined" carbs then ?
For diabetics, the terms "refined flour" or "white flour" should actually mean : poor, deprived of any, impoverished. Because the preservation of "whole" or "unrefined" milling products was more difficult and generated more spoil, producers (in olden days) began to remove fibers and oils and other nutrients from them. This is the origin of the present day refining process. The impoverished product lasted longer on the shelves of merchants. White flour was pictured as a luxury product and everybody started buying it. As often happens, bottom line greed and consumer pride had triumphed over reason. No labourer in those days would have dared to flash a baloney sandwich with brownish slices of bread; everybody wanted to show they could afford white bread. The facts are that a diabetic or a cardiac person would have fared much better flashing brown bread slices with a leaner source of protein between them.
Why ?
Some of the substances that were removed during the refining process would have required digestive work to be performed, thus spreading in time the appearance of glucose in the blood stream. Soluble fibers would have been some of the most important contributors in slowing down the absorption of glucose. Soluble fibers are often absent from refined grain products. So, knowing this, diabetics may want to hunt for the whole-grain label at all times.
Theory has it (and practice also has it) that a diabetic person should strive to select carbohydrate foods that belong either to the complex or whole variety. When possible one can choose to introduce foods that belong to both categories. For instance, adding legumes (chickpeas, beans, lentils) to a recipe will introduce a nutriment that is both complex and whole... the best of the best. At a convention on heart disease prevention, the rightly famed cardiologist Dr. Caldwell B Esselstyn MD is reported to have quoted a colleague of his as saying something like; "to prevent or cure : have them eat beans, beans and more beans !" ...of course, no pork or bacon was inferred. Legumes happen to be some the best nutrients, yet they will contribute very little to a restaurant's bottom line. They may however help one's waistline a lot ( not to mention the other kind of bottom) !
The above facts partly explain why the glycemic index of similar foods varies according to the manner in which they were processed. Both the American Diabetic Association and the American Heart Association advocate choosing complex carbohydrate sources and the unrefined whole grains for scientifically proven reasons, and so does the American Dietetic association.
The term "Complex" refers to the structure of the molecule, in opposition to "simple" carbohydrate, which is absorbed very quickly and produces a sharp rise in glycemia (the measure of blood sugar-glucose levels. note: UK: glycaemia).
The term "Whole" refers to the absence of the refining process that removes a lot of the very good things in grain-based foods, such as the bran, the germ and the endosperm. The phytochemicals, antioxidants, vitamins and minerals associated with those components are thus missing. So are the benefits that would have been derived from these.
In order to define simple and complex carbohydrate, let us look at a simplified diagrammatic representation.
A simple carbohydrate molecule is sometimes called a mono-saccharide, meaning it has only one molecule of sugar (of any kind: glucose, fructose...etc), it could be represented like so:
[Glucose]
It can also be a little more complex and be chemically bonded to another one, in which case it is called a di-saccharide:
[Glucose] + [Glucose]
It can, of course become more complex and be bonded to many more sugar molecules. It will then be called a poly-saccharide:
[Glucose] + [Glucose] + [Glucose] + [Glucose] + [Glucose]....+
Starch molecules would be a good example of the above chain of sugar molecules. In order to enter the blood stream as pure glucose, some digestive work has to be performed. Complex carbohydrates require more time to raise glycaemia, on account of this digestive work that has to be done, The molecules need to be broken down to smaller pieces before you can use them as fuel for the cells. This spreads their absorption in time and, as a rule, complex carbohydrate is considered better for diabetics.
This explains why getting 20 grams of carbs from corn syrup and 20 grams of carbs from red kidney beans produce dramatically different effects on your blood sugar levels at any one time.
What about "whole" or "unrefined" carbs then ?
For diabetics, the terms "refined flour" or "white flour" should actually mean : poor, deprived of any, impoverished. Because the preservation of "whole" or "unrefined" milling products was more difficult and generated more spoil, producers (in olden days) began to remove fibers and oils and other nutrients from them. This is the origin of the present day refining process. The impoverished product lasted longer on the shelves of merchants. White flour was pictured as a luxury product and everybody started buying it. As often happens, bottom line greed and consumer pride had triumphed over reason. No labourer in those days would have dared to flash a baloney sandwich with brownish slices of bread; everybody wanted to show they could afford white bread. The facts are that a diabetic or a cardiac person would have fared much better flashing brown bread slices with a leaner source of protein between them.
Why ?
Some of the substances that were removed during the refining process would have required digestive work to be performed, thus spreading in time the appearance of glucose in the blood stream. Soluble fibers would have been some of the most important contributors in slowing down the absorption of glucose. Soluble fibers are often absent from refined grain products. So, knowing this, diabetics may want to hunt for the whole-grain label at all times.
Theory has it (and practice also has it) that a diabetic person should strive to select carbohydrate foods that belong either to the complex or whole variety. When possible one can choose to introduce foods that belong to both categories. For instance, adding legumes (chickpeas, beans, lentils) to a recipe will introduce a nutriment that is both complex and whole... the best of the best. At a convention on heart disease prevention, the rightly famed cardiologist Dr. Caldwell B Esselstyn MD is reported to have quoted a colleague of his as saying something like; "to prevent or cure : have them eat beans, beans and more beans !" ...of course, no pork or bacon was inferred. Legumes happen to be some the best nutrients, yet they will contribute very little to a restaurant's bottom line. They may however help one's waistline a lot ( not to mention the other kind of bottom) !
The above facts partly explain why the glycemic index of similar foods varies according to the manner in which they were processed. Both the American Diabetic Association and the American Heart Association advocate choosing complex carbohydrate sources and the unrefined whole grains for scientifically proven reasons, and so does the American Dietetic association.
Unrefined, Whole Grains and Type 2 Diabetes
Reference
See also : William L Schneider, Nutrition Concepts and Applications, McGrAw-Hill, Publishers
The benefits of joining and becoming a member and be e-mailed every article or healthy recipe the very minute one is published.
The heartMonitron Nutrition Journal
The heartMonitron Heart and Diabetes Gazette
The heartMonitron Cholesterol Chronicles
The heartMonitron Weight Monitor
The hM Nutrition Journal covers the basics on nutrition, diet and recipes for health improvement
The hM Gazette covers the basics on heart / cardiovascular health and diabetes care
The hM Chronicles cover the basics on cardiovascular health and cholesterol management
The hM Monitor covers the basics on nutrition, diet, weight loss and weight control
View the other heartMonitron Journals.
Computer Assisted Diet / Meal Planning and Nutritional Analysis Tools
Cooking Software for Healthy Recipes
Click on a Picture
to view either
<<< mastercook or cook'n >>>
Software Detais
to view either
<<< mastercook or cook'n >>>
Software Detais
MarketPlace
hM strongly recommends using the information and healthy recipes provided on this website under the professional supervision of your doctor or registered dietitian . Whether you are seeking to improve your general health, reverse heart disease, control diabetes or your weight, always assume that getting professional advice from your MD or RD is best.
The heart and diabetes Gazette
a heartMonitron Journal
Category : Medical Devices - Diabetes - Blood glucose monitor
Manufacturer : Roche Diagnostics
Item: Accu-check Advantage Diabetes Monitoring Kit 860
Item: Accu-check Advantage Diabetes Monitoring Kit 860
Disclosure:
This ad space is sponsored by hM,
the purchase of the above, contributes to keep hM going
This ad space is sponsored by hM,
the purchase of the above, contributes to keep hM going
Category : Medical Devices - Diabetes - Blood glucose monitor
Manufacturer : Lifescan
Item: One Touch Ultra 2 Glucose Meter Value Pack
Item: One Touch Ultra 2 Glucose Meter Value Pack
Disclosure:
This ad space is sponsored by hM,
the purchase of the above, contributes to keep hM going
This ad space is sponsored by hM,
the purchase of the above, contributes to keep hM going
Category : Cooking Software - Diabetes Care - Heart Health
"Cook'n for Diabetes"
SoftwareContains 1,000recipes
Author:
The American Diabetes Association
SoftwareContains 1,000recipes
Author:
The American Diabetes Association
Disclosure:
This ad space is sponsored by hM,
the purchase of the above, contributes to keep hM going
This ad space is sponsored by hM,
the purchase of the above, contributes to keep hM going
| Nutrient |
Amount in
White Flour
|
Amount in
Whole Wheat
|
|---|---|---|
| Total Fat | 1 gram | 2 grams |
| Saturated fat | trace | trace |
| Monounsaturated fat | trace | trace |
| Polyunsaturated fat | 1 gram | 1 gram |
| Cholesterol | 0 gram | 0 gram |
| Total Carbohydrate | 95 gram | 87 gram |
| Dietary fiber >>>>> | 4 grams | 15 grams |
| Protein >>>>>>>>>> | 13 grams | 16 grams |
| Sodium | 3 mg | 6 mg |
| Potassium >>>>>>> | 134 mg | 486 mg |
| Calcium >>>>>>>>> | 19 mg | 41 mg |
| Iron | 6 mg | 5 mg |
| Zinc >>>>>>>>>>>> | 1 mg | 4 mg |
| Calories | 455 KCal | 407 KCal |
Comparing the Nutritional Values
of Refined White Flour with Unrefined Whole Wheat Flour,
Instant White Rice with Whole Grain Brown Rice
of Refined White Flour with Unrefined Whole Wheat Flour,
Instant White Rice with Whole Grain Brown Rice
Nutritional Facts for 1 cup of flour, white vs. whole wheat
The nutrient content of unrefined whole wheat flour differs considerably from that of refined white flour when it comes to dietary fiber, protein, potassium, calcium and zinc content. The unrefined, whole grain flour has a higher nutritional value. This nutritional data is comparable with that of the SR20 Release of the USDA and the National Research Laboratories.
Note that, for rice, the density is very different. A cup of whole grain brown rice weighs 190 grams while the same volume of instant rice weighs only 95 grams. Brown rice is not only heavier, it also has almost twice the amount of energy. Diabetics should adjust intake accordingly. People who wish to better control their blood pressure should note that the potassium content of a cup of brown rice is almost 30 times that of the instant rice, making whole grain brown rice a much better choice.
Note that, for rice, the density is very different. A cup of whole grain brown rice weighs 190 grams while the same volume of instant rice weighs only 95 grams. Brown rice is not only heavier, it also has almost twice the amount of energy. Diabetics should adjust intake accordingly. People who wish to better control their blood pressure should note that the potassium content of a cup of brown rice is almost 30 times that of the instant rice, making whole grain brown rice a much better choice.
See also : The United States Department of Agriculture / National Research Laboratories
| Nutrient |
Amount in
White Rice
|
Amount in
Brown Rice
|
|---|---|---|
| Total Fat | 0 gram | 5 grams |
| Saturated fat | trace | 1 gram |
| Monounsaturated fat | trace | 2 grams |
| Polyunsaturated fat | trace | 2 grams |
| Cholesterol | 0 gram | 0 gram |
| Total Carbohydrate >> | 79 gram | 145 grams |
| Dietary fiber >>>>> | 2 grams | 3 grams |
| Protein >>>>>>>>>> | 7 grams | 14 grams |
| Sodium | 6 mg | 8 mg |
| Potassium >>>>>>> | 17 mg | 509 mg |
| Calcium >>>>>>>>> | 17 mg | 63 mg |
| Iron | 4 mg | 3 mg |
| Zinc >>>>>>>>>>>> | 1 mg | 4 mg |
| Calories | 360 KCal | 688 KCal |
Nutritional Facts for 1 cup of rice, instant vs. brown
Disclosure:This ad space is sponsored by hM, the purchase of the above, contributes to keep hM going and keep membership free for everyone
Category : Nutrition Information on Foods and Health Guidelines
Category : Nutrition Information on Foods and Health Guidelines
Disclosure:This ad space is sponsored by hM, the purchase of the above, contributes to keep hM going and keep membership free for everyone
Encyclopedia of Foods
By UCLA Center for Human Nutrition
By UCLA Center for Human Nutrition
Category : CookBooks - Heart and Diabetes
Title:
"The Diabetes and Heart Healthy Cookbook"
Authors:
The American Heart Association
The American Diabetes Association
"The Diabetes and Heart Healthy Cookbook"
Authors:
The American Heart Association
The American Diabetes Association
Disclosure:This ad space is sponsored by hM, the purchase of the above, contributes to keep hM going and keep membership free for everyone
Unrefined, complex, whole grains sources for every day dietary needs, examples.
Fortunately, finding sources of unrefined, whole AND complex carbohydrates has become a lot easier.
Manufacturers of starchy products (poly-saccharides, i.e. complex) have been very prompt in recognizing
a coming trend and have started to strongly emphasize the word WHOLE on their packaging. Such products are mostly derived from cereals. Note that some products labeled as "multi-grain" may contain refined flour, and have an artificial brown color. These products do not provide the health benefits provided by unrefined whole grains. The label and content listing must say "WHOLE".
While planning a diabetic diet or a heart care diet, one should remember the following nutritional principles:
You will find, below some examples of complex and unrefined (whole) carbohydrate sources that are easy to locate in any supermarket.
Manufacturers of starchy products (poly-saccharides, i.e. complex) have been very prompt in recognizing
a coming trend and have started to strongly emphasize the word WHOLE on their packaging. Such products are mostly derived from cereals. Note that some products labeled as "multi-grain" may contain refined flour, and have an artificial brown color. These products do not provide the health benefits provided by unrefined whole grains. The label and content listing must say "WHOLE".
While planning a diabetic diet or a heart care diet, one should remember the following nutritional principles:
- Cereals contain, roughly, only 70% of the amino acids required to synthesize protein,
- Legumes (beans, kidney beans, chick peas... etc) contain, roughly, the other 30% of the amino acids necessary for the synthesis of protein.
- Meat yields complete protein, but also carries cholesterol and saturated fat.
- Soy yields complete protein, with no cholesterol content and little in the way of saturated fat.
- Combining whole, unrefined cereals with legumes provides complete protein requirements and also provides complex unrefined carbohydrates.
You will find, below some examples of complex and unrefined (whole) carbohydrate sources that are easy to locate in any supermarket.
Breads and other bakery products that are labelled as WHOLE (whole wheat, whole grain) are good sources of unrefined carbohydrates derived from grains .
Pasta products that are labelled as WHOLE (whole wheat, whole grain spaghetti, macaroni, lasagna... etc,) are good sources of unrefined carbohydrates derived from grains .
Rice products that are labelled as WHOLE (whole grain brown rice) are good sources of unrefined carbohydrates .
Many unsweetened breakfast cereals come as whole grain, such as bran flakes and oatmeal.
While whole grain flour can be a source of unrefined carbohydrates, baking with this flour may require you to change your techniques.
Whole grain cereals, such as whole barley (NOT pot barley) can be used in many soup recipes. Soups are an excellent way of introducing unrefined whole grains in the daily diet.
Category :Medical Books and Guides Diabetes Care
Title:
"Diabetes A to Z"
Authors:
The American Diabetes Association
"Diabetes A to Z"
Authors:
The American Diabetes Association
Disclosure:This ad space is sponsored by hM, the purchase of the above, contributes to keep hM going and keep membership free for everyone
Category Medical Books and Guides - Diabetes Care- Meal Planning
Title:
Diabetes Meal Planning Made Easy
Authors: Warshaw
The American Diabetes Association
Diabetes Meal Planning Made Easy
Authors: Warshaw
The American Diabetes Association
Disclosure:This ad space is sponsored by hM, the purchase of the above, contributes to keep hM going and keep membership free for everyone
