Dr. Martin's notes

Tuesday December 2, 2016

The basic four best sources of good carbs are:

-Raw or lightly cooked vegetables found on the healthy vegetables list,
-Most whole fresh or frozen fruits, chosen from the healthy fresh fruits list,
-Beans, legumes, nuts and seeds - make healthy choices from the bean list,
-And high fiber 100% whole grains picked from the healthy list of whole grains.

Besides these high fiber foods, another good carb source is most low fat dairy.
Good carbs are also an important part of a healthy low glycemic diet. Eating foods with a low glycemic index can help you lose weight and maintain healthy blood sugar and triglyceride levels to manage or avoid developing diabetes and heart disease.

What are Bad Carbs?
Bad carbs are carbohydrate foods that have been highly refined and processed, removing most of the nutritional value and fiber. They're generally loaded with high-calorie fats, sweeteners, preservatives and other unhealthy additives.
With all the processing and additives, bad carbs can be made to be temptingly tasty. But they create a dramatic surge in insulin, which can overwork your pancreas, cause you to store fat and lead to diabetes, heart disease, overweight and even obesity.

The basic bad carbs list includes:

- All candies, jelly and jams,
- Sodas, fruit juices, fruit drinks,
- Pudding, custards and other sweets,
-Processed refined grains, like white rice,
-Bread and pasta made with any refined flour,
-Cakes, cookies and other sweet bakery products.

Both diabetes and obesity are on the rise worldwide, but are mostly skyrocketing in industrialized countries like our own. Studies show this is mainly due to more and more people making poor food choices, causing a rapid increase in bad carb consumption.

The Good Carb Bad Carb Bottom Line
Unhealthy "bad" carbs are filled with "empty" calories that have no nutritional value. And eating a diet high in bad carbohydrate foods, as most everyone does, increases your risk of heart disease, stroke, arthritis, Alzheimer's disease, diabetes and obesity.
The bottom line is bad carbs are bad and good carbs are good. So start replacing the refined bad carbs in your diet with the good healthy complex carbohydrates on this list. You'll look better, feel better, have more energy and find it ïs much easier to maintain a healthy weight!

Choosing bad carbs (instead of from this good carbs list) can rapidly undermine your health and sabotage your weight management goals.