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Over-processed, simple carbs are everywhere: In your favorite bowl of spaghetti, your sandwich bread and pizza dough; a tasty bowl of fried rice; and every sweet treat you enjoy, including sweetened beverages.
Most Americans eat five servings of foods that contain refined grain, such as pasta and white bread, every day, according to a study in JAMA.
This article will address types of carbs and better ways to consume carbs for overall health.
While carbohydrates give your body energy, not all carbohydrates are nutritionally equal. Being selective with carb intake is crucial for healthy blood-sugar levels and overall health.
Simple carbs have a simpler molecular structure, are easier for the body to break down, and often have less nutritional value. Some examples of simple carbs are:
Refined carbs are overly processed foods that have the nutrients stripped from them. Some examples of refined carbs are:
Complex carbs have longer and more complex molecular structures, are higher in fiber, digest more slowly, and are often richer in nutritional value. Some examples of complex carbs are:
The best strategy for overall health is to opt for complex carbohydrates like whole grains, fresh fruits, and vegetables that deliver plenty of fiber and nutrients and stabilize your blood sugar levels.
In a meta-analysis of 58 studies published in The Lancet, observation data suggests that higher intakes of total dietary fiber were associated with a 15-30% decrease in mortality from diabetes, colon disease, and heart disease or stroke among participants in the studies. Eating around 27 grams of fiber a day was the most protective. So, dig into whole grains, fresh fruits and vegetables, seeds and nuts, and beans of all kinds.
To be realistic, only some folks will give up their daily dose of refined carbohydrates. So, when you eat simple carbs like bread, use the "Freeze, Thaw, Toast" technique to potentially reduce their impact on blood sugar.
Did you know there are simple ways to dish up highly processed carbs, like bread and rice, to keep them from fueling inflammation and spiking blood sugar?
That's what researchers from the UK's Oxford Brookes University have discovered. They fed ten healthy folks with homemade and commercially produced white bread prepared in three ways:
After they tested the effect each preparation had on the bread's impact on participants' blood sugar. The researchers discovered that all three methods significantly reduced the blood sugar spike from refined carbs compared to fresh bread. The most effective method—freezing, thawing, and then toasting—lowered the bread's glycemic impact by almost 40%.
This process works best because freezing, thawing, and toasting change the molecular structure of the starch molecules in the bread—making them slower to digest and reducing their glycemic load.
Another way to help reduce the glycemic load (and carb-bomb) of refined foods, according to a study in Frontiers in Nutrition, is to consume refined carbs with proteins and healthy fats like olive oil or vinegar. The combination may help slow down the digestive process so the sugars in the carbs don't flood your bloodstream so quickly, spiking blood sugar.
Some supplements may help with better blood sugar management and overall health.
If you have diabetes or are at risk for it, a preliminary study in Nutrients showed taking magnesium was associated with improved insulin sensitivity. Magnesium levels are usually low in people with diabetes and are lowest in those with severe retinopathy. People with diabetes tend to have higher magnesium requirements.
This alkaloid compound found in the Coptis chinensis plant is used in Chinese and Ayurvedic medicine to manage inflammation and infection. A recent meta-review of other studies of the herb, published in the journal Oxidative Medicine and Cellular Longevity, indicates that it also may lower the A1c level (long-term glucose level), reduce insulin resistance, and improve glucose metabolism in folks with diabetes.
However, berberine can interact with metformin and other diabetes medications, so talk with your doctor about taking the supplement.
References:
By Dr. Mehmet Oz, M.D. 
