You don’t need an obsessive, stupid low-carb, high-fat or ketogenic diet to control and mitigate glycemic response from whole food carbohydrates. What you need is to start using your brain.
I came across this post someone had emailed me the link to some months back as I was doing some email housekeeping yesterday. Thought I’d share it as I finish the draft of my next post about high protein intake in a calorie restricted, meticulously tracked way over the last month (7 solid pounds dropped).
Some pretty interesting stuff: Monitoring Metabolic Stress.
There’s six cool charts in the post you can check out, but I’ll share my favorite one.
Here’s the description.
Chart 5: Kidney Beans with Added Grains; Vinegar; and Vinegar and Oil. Because kidney beans trace a gentle, sustained blood sugar curve, I chose to use them to test the addition of an acid (apple cider vinegar); an acid and oil (vinegar and extra virgin olive oil); and a carbohydrate (whole oats that were pre-soaked before cooking). Adding vinegar to beans and even more so, vinegar and oil, significantly moderates the blood sugar effect of kidney beans. Vinegar and oil accomplishes this same function for other foods if you keep them handy at a central place in the kitchen and on your dinner table.
Combining beans with grains (in our bean-whole oats example) would normally call for a 1:2 ratio of beans-to-grains in order to assemble complementary amino acids in the right proportion for a complete vegetarian protein. Yet, eating beans and grains in this standard vegetarian way spikes blood sugar. The idea that “wholesome” vegetarian meals push blood glucose to an uncomfortable zone is also borne out by other examples of vegetarian meals explored in my own day-to-day personal testing. It appears that vegetarian meals, without the anchor of animal proteins and fats, easily spike blood sugar. [Vegans and vegetarians may be particularly interested in using a simple blood glucose monitor to sharpen food combining skills.] What I believe this specific beans/oats case tells us is that beans and grains alone can deliver too much carbohydrate for the body to handle, if not offset with adequate protein/fat buffers.
So, see, it’s not really about “the carbs” at all. It’s about how you eat them and sensible food pairings. And note as well that even though the best response is with both the vinegar and oil, the oil is a very modest amount. Always be wary of adding a lot of fat to a heavy carb meal. See: Why you may reconsider buttering your potato.