Carbohydrates and Added Sugars

The difference between high carbohydrates foods and foods with added sugar;

First let us define each one.

High Carbohydrate foods;

• Food that contains natural complex sugars, usually have a low glycemic index value

E.g. Fruits, natural juices, brown rice, beans, whole wheat grains.

Added sugar foods:

• Food that is refined/processed has a high glycemic index value

E.g. Skittles, milk chocolate, juice, baked goods.

The negative effects of too much added sugar.

• Added sugars have been linked to increase of heart disease.
• Known for unhealthy weight gain.

This was proven by a study called “Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults” April 2014.

Whole Grain

A whole grain is an unrefined grain, which is consumed in its natural form.

due to the low glycemic index of unrefined grains, these carbohydrates are absorbed over longer periods of time, resulting in stable insulin and blood glucose levels. This results in stable glucose metabolism over longer periods of time.

Whole grains found in their natural unrefined state include many essential amino acids, in addition to dietary fibers and vitamins. Providing them with a much more nutritional portfolio compared to their refined counterparts.

Recipe

Whole grain penned with tomato sauce

1. Fill a large pot of water, and bring to a boil.
2. Add the olive oil to a sauce pan along with the red chili flakes.
3. once the oil is heated, add the garlic.
4. when the garlic is close to browning add the tomato sauce, and lower the heat so it only simmers.
5. By this time the water should be boiling, add 2 tbsp of salt to the water, then add the penne.
6. Once the Penne is cooked, remove and add to the tomato sauce.
7. If needed add some of the Pasta water.
8. Taste, and adjust seasoning as needed.
9. Serve

References

Corliss, J. (2019, August 27). Eating too much added sugar increases the risk of dying with heart disease. Retrieved from https://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021.

Yang, Q., Zhang, Z., & Gregg, E. W. (2014, April). Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults. Retrieved from https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1819573.