Eating The Right Carbohydrates

For almost twenty years our research team has been one of several groups studying the health effects of foods made from refined and intact grains. The result of this work is compelling. Eating lots of carbohydrates that are quickly digested and absorbed increases levels of blood sugar and insulin, raises levels of triglycerides, and lowers levels of HDL cholesterol. Over the long run, these changes lead to cardiovascular disease and diabetes. In contrast, eating whole-grain foods is clearly better for long-term good health and offers protection against diabetes, heart disease, cancer, and gastrointestinal problems such as diverticulosis and constipation. Other research around the world points to the same conclusions.

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•     Choose healthier sources of proteins. In the Healthy Eating Pyramid, red meat occupies the pointy tip to highlight the fact that something about red meat—its particular combination of saturated fats or the potentially cancer-causing compounds that form when red meat is grilled or fried—is connected to a variety of chronic diseases. In this pyramid, the best sources of protein are beans and nuts, along with fish, poultry, and eggs. It separates vegetable and animal protein sources and makes the latter optional for people who want to follow a vegetarian diet.

•     Eat plenty of vegetables and fruits, but hold the potatoes. Vegetables and fruits are essential ingredients in almost every cuisine. If you let them play starring roles in your diet, they will reward you with many benefits besides great taste, terrific textures, and welcome variety. A diet rich in fruits and vegetables will lower your blood pressure, decrease your chances of having a heart attack or stroke, help protect you against a variety of cancers, guard against constipation and other gastrointestinal problems, and limit your chances of developing aging-related problems like cataracts and macular degeneration, the most com­mon causes of vision loss among people over age sixty-five. I've plucked pota­toes out of the vegetable category and put them in the "Use Sparingly" category because of their dramatic effect on levels of blood sugar and insulin.

Use alcohol in moderation. When the first reports appeared linking moder­ate alcohol consumption with lower rates of heart disease, many scientists thought that some other habit shared by drinkers, not the drinking, accounted for the benefit. Today the evidence strongly points to alcohol itself. Based on the best estimates available, one drink a day for women and one or two a day for men cuts the chances of having a heart attack or dying from heart disease by about a third and also decreases the risk of having a clot-caused (ischemic) stroke.