Carbs in a Healthy Diet

Fresh, ripe fruits were the least common carb source in the ancestral diet. They were only available in certain regions, during short seasons, and only if birds or other critters hadn’t gotten to them first. Simple sugars from fruit (glucose and fructose) digest quickly and cause a near immediate insulin response to quickly get the precious sugar into the cells for easily accessible energy.

The second most available carb source was vegetables. Starchy vegetables have in general more fiber and nutrients bundled in their complex carbs while leafy vegetables tend to have more water and less total carbs and calories. Vegetables digest slower than fruits and cause the insulin release to be smaller and more consistent. A steady insulin release means a steady circulation and filtering out of the insulin, instead of the dramatic insulin dip and “afternoon energy slump” that many experience today.

Unfortunately this triggers eating more insulin spiking foods to make the fatigue and grogginess go away. An ideal balance of both starchy and lighter veggies can sustain your body, while providing dense nourishment and avoiding hunger swings and insulin spikes.

In normal conditions, a proportionate amount of insulin is released related to how much carbohydrate you take in at a given meal. The pancreas is a small organ near your stomach that secretes insulin. About 4 million years ago, when the modern human pancreas was evolving, the availability of carbohydrates was dramatically less than what we have access to today. In fact, humans never ate many of the staple grains that are used so prevalently in our diets today. Our species did not adopt an agricultural lifestyle until relatively (from an evolutionary perspective) recently. These grains, both processed carbs that we all know to stay away from, and even whole grains, cause an insulin surge similar to equal amounts of fruit.

However, much less nutrients are absorbed from grains, compared to fruits and vegetables. The reproductive structures of the grain have made its nutrients inaccessible to predators in an attempt to discourage killing the plant. This confuses the body causing hunger soon after a meal. In modern society we play this insulin trick on our bodies multiple times per day, compared to the very rare occurrences of high grain consumption in nomadic societies.

The combination of excess insulin and excess calories is leading to type 2 diabetes in high school and even middle school students. Type 2 diabetes has for the most part been a (preventable) diet related disease seen in those who are overweight and around the ages of 40 to 60 years. Quick side note: Type 1 diabetes, also known as juvenile diabetes, is when the pancreas cannot produce its own insulin and the patient requires insulin from another source. Type 2 is the opposite problem, the pancreas has been over producing insulin due to over consumption of food and has become inefficient at doing its job.

Even if you do not have diabetes, or obesity, you still eat every day and produce insulin. Controlling insulin makes weight loss and weight maintenance a no-brainer provided other dietary aspects are in line and your training is appropriate for your goals and capabilities.  Control insulin by consuming less grains, processed breads, cereals, etc. Good carbs to eat? Veggies are your best possible source.  To learn more about which carbohydrates digest quickly or slowly, do some research on the “Glycemic Index” and try to replace two or three high GI foods with two or three low GI foods.