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Thread: Good carbs?

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  1. #1
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    Good carbs?

    Can someone explain to me why they are called "good carbs"? Carbs are bad, in terms of cholesterol, inflamation and overall health, all carbs are pretty much the same. Are we calling them "good carbs" when we should be describing them as "carbs in good food"? I get how eatig potatoes for carbs are better than eating bread for carbs, but the carbs arent "good" the food surrounding the carbs are "better".

    Is this just a case of mislabeling?

  2. #2
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    Carbohydrates themselves are not necessarily "bad". They are a problem when...

    1. they increase blood glucose levels above an ideal range. These are high GI foods like processed grains and sugars.

    2. they come packaged with foods that have other "bad" things in them. This is a second argument against grains, gluten-contianing grains mostly.

    3. the carbohydrate in question is fructose. Fructose intake above the moderate amount found in a few servings of fruit is hell on your liver.

    The carbs of choice by many around here (sweet potatoes, squash, etc...) are free of all three of those issues.

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    The only concussively demonstrated benefit that I have seen to extremely low, ketosis-inducing, carbohydrate restriction is weight loss. If you are at a healthy weight, eating 20-30% of your calories from carbs is no problem. I have found that about 10-15% makes me feel best, but I don't monitor it carefully, and I'm sure everyone is different.

  4. #4
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    Quote Originally Posted by The Scientist View Post
    The only concussively demonstrated benefit that I have seen to extremely low, ketosis-inducing, carbohydrate restriction is weight loss. If you are at a healthy weight, eating 20-30% of your calories from carbs is no problem. I have found that about 10-15% makes me feel best, but I don't monitor it carefully, and I'm sure everyone is different.
    There are other health conditions which also have conclusively demonstrated benefits from ketosis. The one I am most familiar with is epilepsy. (Google Johns Hopkins+ketosis for lots of interesting info). I have also read accounts of benefits in other neurological disorders as well such as ADHD and the stabilization of bipolar disorders. Our own dear Cori here on this forum is suffering from a disorder causing increased inter-cranial pressure which she is convinced is helped greatly by staying in ketosis. (Anecdotal, I know but close to home.)

  5. #5
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    Quote Originally Posted by The Scientist View Post
    Carbohydrates themselves are not necessarily "bad". They are a problem when...

    1. they increase blood glucose levels above an ideal range. These are high GI foods like processed grains and sugars.

    2. they come packaged with foods that have other "bad" things in them. This is a second argument against grains, gluten-contianing grains mostly.

    3. the carbohydrate in question is fructose. Fructose intake above the moderate amount found in a few servings of fruit is hell on your liver.

    The carbs of choice by many around here (sweet potatoes, squash, etc...) are free of all three of those issues.
    This.

    Grains, sugar, and fructose are the main problems, and that is where most get their carbs from.

    You can't demonize a whole macronutrient in my opinion. But carbs are the most offending one in those with damaged metabolisms (most of us) due to intake of the above offenders.

  6. #6
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    Quote Originally Posted by The Scientist View Post
    Carbohydrates themselves are not necessarily "bad". They are a problem when...

    1. they increase blood glucose levels above an ideal range. These are high GI foods like processed grains and sugars.
    What would you consider to be the ideal blood glucose range? I have read that permanent nerve damage, beta cell destruction and arterial wall inflammation start happening above 140.

    I have IGT. 8-10 grams of carbs take me to 140 at 1 hour postprandial and it doesn't seem to make much difference whether it is a high GI simple carb or low GI complex carb. I'm not sold on the GI index.

  7. #7
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    Quote Originally Posted by Artbuc View Post
    What would you consider to be the ideal blood glucose range? I have read that permanent nerve damage, beta cell destruction and arterial wall inflammation start happening above 140.

    I have IGT. 8-10 grams of carbs take me to 140 at 1 hour postprandial and it doesn't seem to make much difference whether it is a high GI simple carb or low GI complex carb. I'm not sold on the GI index.
    That seems like an enormous spike for 8-10 grams. At 100mg/dl you have about 5 grams in your blood, total. What is your fasting level before that? I have not tested mine in a long time, but I noticed a huge difference in high vs low GI foods. The data on GI and blood glucose response is well-documented in the scientific literature. I don't know enough about your specific condition to speculate about why you are seeing that kind of response.

  8. #8
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    Quote Originally Posted by The Scientist View Post
    That seems like an enormous spike for 8-10 grams. At 100mg/dl you have about 5 grams in your blood, total. What is your fasting level before that? I have not tested mine in a long time, but I noticed a huge difference in high vs low GI foods. The data on GI and blood glucose response is well-documented in the scientific literature. I don't know enough about your specific condition to speculate about why you are seeing that kind of response.
    Yep, it came as a total shock to me. I got interested in blood sugar when my trigs almost tripled in one year while I was eating a very high carb low fat diet. Starting coming here and began doing a little research. Became concerned about my BG so I bought a meter. FBG is typically 95 +/-. For dinner this afternoon I had 2 grms from broccoli, 1 grm from collard greens and 5 from US Wellness liverwurst. One hour postprandial was 138. At that point I had dessert - shredded unsweetened coconut, cacao nibs and half&half, about 6 grams. One hour later BG was 105.

  9. #9
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    Quote Originally Posted by Artbuc View Post
    Yep, it came as a total shock to me. I got interested in blood sugar when my trigs almost tripled in one year while I was eating a very high carb low fat diet. Starting coming here and began doing a little research. Became concerned about my BG so I bought a meter. FBG is typically 95 +/-. For dinner this afternoon I had 2 grms from broccoli, 1 grm from collard greens and 5 from US Wellness liverwurst. One hour postprandial was 138. At that point I had dessert - shredded unsweetened coconut, cacao nibs and half&half, about 6 grams. One hour later BG was 105.
    Everything that I know about blood glucose regulation tells me that 8-10 grams of carbs alone cannot possibly be causing that spike. You are making blood glucose by gluconeogenesis from your protein intake. You need a negative control to prove it, though. What does a zero-carb meal do for you? Try a big bowl of eggs or a steak and see what happens. You could also try a fat only meal as an additional control. If I am right, I'm not entirely sure what that means for you metabolically (doesn't seem good), but I am very curious now and want to look into it tomorrow.

  10. #10
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    The only effectively confirmed advantage that I have seen to incredibly low, carbs limitation is losing body weight. If you are at a good and balanced body weight, consuming 20-30% of your calorie consumption from carbohydrates is no issue. I have discovered that about 10-15% creates me experience best, but I don't examine it properly, and I'm sure everyone is different...
    Last edited by hamston; 11-28-2012 at 08:50 PM.

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