Carb Freedom: Bread, Rice & Potatoes Without the Blood Sugar Rollercoaster!

Описание: This clip provides an extensive analysis contrasting the digestion and metabolic effects of complex carbohydrates (starches found in bread, rice, and potatoes) with simple sugars (sucrose). It explains that the chemical structure of starch requires a multi-step enzymatic process, leading to a slower and more sustained release of glucose compared to simple sugars, which cause a rapid glucose spike followed by a crash. The text emphasizes that carb quality is crucial, noting that highly refined starches often mimic simple sugars due to rapid breakdown, increasing the risk of diseases like Type 2 Diabetes, as supported by large-scale studies. Finally, it offers several evidence-based strategies, such as creating resistant starch by cooling cooked food, mixing carbs with protein and fat, and consuming foods in a specific order, all aimed at leveraging biology to minimize post-meal glucose spikes.
Refs:
https://glycemic-index.net/glycemic-i...
https://nutritionj.biomedcentral.com/...
https://www.bmj.com/content/370/bmj.m...
https://pubmed.ncbi.nlm.nih.gov/26693...
https://www.frontiersin.org/journals/...
https://www.frontiersin.org/journals/...
https://www.sciencedirect.com/science...
https://www.sciencedirect.com/science...
https://pmc.ncbi.nlm.nih.gov/articles...
https://med.stanford.edu/news/all-new...
https://news.weill.cornell.edu/news/2...
https://pubmed.ncbi.nlm.nih.gov/31221...
https://pubmed.ncbi.nlm.nih.gov/28292...
https://pubmed.ncbi.nlm.nih.gov/35268...