Carbs... it is so so very individualized.

 

I learned some things in the 8.5 pages Dr. Attia talked about carbs... let me break it down for you. 

What are carbs? 

• They are our primary energy source.
• MOST get broken down into glucose, which is eaten up by our cells to create energy (ATP)
• Excess glucose, beyond what we need immediately, can be stored by the liver or muscles as something called glycogen for near-term use (think, within the day you are in) OR it can get stocked away in adipose tissue as fat.  
• The decider of where this glucose goes is a hormone called insulin, which surges when we eat said carbohydrates.  
• Examples of carbs go from as simple as candy and baked goods, to potatoes, to rice, pasta, bread, to veggies and fruits.  There is a VERY side range of carbohydrates.  

How much should you have?

• 😫 This is where it get's tricky... each person will respond differently to an influx of glucose/eating carbohydrates.

Here is what we definitely know:

• We want a lower average blood glucose level and to reduce the amount of variability in our blood glucose levels from day to day and hour to hour.  Spikes are not what we are looking for... rather a steady release of insulin to manage the carbohydrates we eat. Don't overwhelm the system.  
• Our carbohydrate tolerance is heavily influenced by other factors; especially, your activity level and your sleep. 
• Not all carbs are created equal. 
• The more refined (think dinner roll, potato chips, candy) the faster and higher the glucose spike.  Not what we want. 
• Timing is a huge factor in where that glucose gets stored.  Eating 150g of carbs from rice and beans in one sitting has a very different effect than eating the same amount spread out through the day. And this is WAAAAAAAYYYYY different than eating 150g of carbs from Fruit Loops.  

Dr. Attia's lessons from using a CGM (continuous glucose monitoring device).  I am looking into this and VERY interested in using one for my own wellness journey.  More on that after I have more to share. For now, these are his lessons:

1. Less processed carbs (think whole foods) and those with more fiber blunt the glucose impact.  He tries to eat more than 50 grams of fiber a day.
2. Rice and oatmeal surprisingly cause a sharp rise in glucose levels (glycemic), despite not being particularly refined. Brown rice is only slightly less glycemic than long grain white rice.
3. Fructose (sugar that is naturally in fruits, veggies, and honey) is not measured by CGM devices.  However, it is almost always combined with glucose in our processed foods so it will likely cause a spike in your blood glucose level if consumed.  
4. Timing, duration, and intensity of exercise matter a lot.  "Cardio" shows to bring glucose levels down.  Glucose levels increase when we strength train and do high intensity workouts but in the good way, our liver releases it to get it to our muscles for energy so there is more in the system than normal.  This is ok.  It's getting used. 
5. Sleep matters!!!  The less sleep the bigger the jump in glucose response the next day.  Not what we want.  Think steady flow of glucose release is the goal for everyday living. 
6. Stress is no bueno for glucose levels.  Often showing up in your sleep levels and periods long after meals. 
7. Nonstarchy veggies such as spinach or broccoli have virtually no impact on blood sugar.  Have at them. 
8. Foods high in protein and fat have virtually no effect on blood sugar (assuming they are not cooked in a sugary sauce or thick ass breading).  Protein shakes tend to spike blood glucose levels because they often contain sugar to make them taste good.  Beware... #smoothieking
9. Stacking the above 👆 insights - in both directions, positive or negative - is very powerful!! If you are stressed out, sleeping poorly, and unable to make time to exercise, be as careful as possible with what you eat. 
10. This one is about tracking your glucose levels... I am going to do it and see what it teaches me before I suggest it to you.  There are costs and a device that are involved.  I'll keep you posted.  

So in short, I can't tell you specifically what to eat other than whole foods are the best foods for us.  We all react different to carbs... we all live very different lives... we all have different responsibilities (stress).  What I will say, is that carbs are not the devil.  They are our energy.  There are some Satin carbs (candy, cakes, desserts) but just like with alcohol we just want to be mindful of our choices.  We want to limit our splurges.  

Be mindful!!!

I'm with you in the fight for a longer better life!!!