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8 The Complexities of Carbohydrates（第4页）

&helatestihefamedHarvardudyduosttwodecades（itstartedin1984）bySiminLiuaandtheirassostheimportaheglydex。Researcherstrackedthedietaryhabitsahof75，521eheresearchteamdiscoveredthattheptionofcarbohydrateswithahigh-glydexwasstronglyassociatedwithanincreasedriskofheartdisease。Theyalsodiscovered，althoughthedatawasn，that"totalcarbohydrateiioffatwithcarbohydrate，appearedtobepositivelyrelatedtoaryheartdisease]risk"

TheHarvardresearmyviewquitecorrectly，thateatingfoodshighontheglydexleadstoelevatatedblood-sugarandinsulinlevels，whileadstohypertension，uerlyceridelevelsandotherriskfactorsforheartdisease。Sihisisthelargestlong-termepidemiologicalstudybeingAmerica，theseswillnotgouhestifiunity?

Thisisagoodlimeformetodisabuseyouoftheloionthattherewassomeenormousdifferewee;simple"and"plex"carbohydrates。Thattheoryheldthatsimplecarbssuchassugarandwhitefllutoyourbloodstreamfasterthanplexcarbsmuchasfruits，potatoesandwholegrains。But，Linaheotherreseardthattwofoodsthattributetoelevatingbloodsugartoanexcessivelevel（calledthe"glycemieload"）arebakedpotatoesandcoldbreakfastals。Thesefoodsweretraditionallyclassifiedasplex，asopposedtosimple，carhohydrates。However，theybehavedjustassimpledo。Sotheglydexappearstobeabettergaugeoftheimpactofvariouscadbothydratesonyourbloodsugar。Asresearuestoassociatetopaycloserattentionnotoofcarbohydratesalsototheirpositionontheglydex。

gyourcarbohydratefoodsfromthelower。endoftheglydexisfualonsense，and，fAtkins，animportantbuildingbloaloss。

Inadditiontobeinghelpfulfhtloss，theglydexhasenormouspotentialasatoolforminimizingtheriskfactorsassociatedwithdiseases。Asthemessagespreadsthathyperinsulimsmisafaillnessesahasspreadlikewildfireiablishmehelastfiveorsixyears'。heglydexbeesanevermoreimportanttoolforseleypraypatieomsofrotatablebloodsugar（youmayknoogycemia）。Timeandtimeagaihisaticallyclearsupwheindugallycemiseisfollowed。Also，doctorswhospediabetesarelearningnotonlyhowimportantitistotroltheirpaticats'intakeofcarbohydrates，buthowtheglydexhelptheirpatientsdothatily。

&ingly，ithasalsobeenshylycemicloadappearstodiminishyourriskofdevelopialelikelyreasonisthatcercellsfoodoffsugar。Anotherpossibilityisthatsugarmayisetheiyoftheiract。Moreover，hyperinsulinism，ioahigh-glyayiheriskofcer。Furthermore，retstudiesonwomenwhohavehadbreastcerhaveshoithlowerinsulinproduhaveabettersurvivalrateandadeceofreenwithhigherinsulinlevels。

Twootherretstudieshaveshoerinsulinismhasalsobeenassociatedwithhigherriskforpolycystisyallgoesbacktolessoih:Avoidglycemicload。Don'tetabolismtleilywithhighinsulinlevels，weightgainandloomingcardiovasdotherhealthtragedies。

'slookatanother，equallyexgwaytoratecarbohydratefoods。

ThePromiseofthePositive

&ussingasongofveggies。Suchbeautiful，healthenhang，variedfoods。Adaptabletoeveryeworldwide，nothingintheworldofghasmorevarietyoftasteaure。Iamsodicaboutvegetables，buttheirvirtuesarefirmlygroundediificresearch。

&ables，ifyouchoosethefightones，areveryhighpoweredpackages。Theseadvantageseonifyouchetablescarefully—atarelativelylowmetaboliccost。Thatmeansthatyhighfiberandphytochemicalswithrelativelylownumbersofcaloriesandcarbohydrates。

SoifsomemisguidedindividualtellsyouthatyouwoableswhenyoudoAtkins，wavehhischapter（withastalkoodmeasure）athimorher。YouwillAnd，it'sjustpossible，ifyouareatypicalAmeri，thatyouwilleatmetablesthaebefore。BecausedespitewhatMom，ahermothersbeforeher，advised，mostpeopledoheamouablesrileyshould。

Butlet'slookattheothersideoftheengyoutetables，Ilyhaveiouritebasicweightlossprikiyoutoeplentyofyoumustdosowithouteatingsomanycarbohydratesthatyeyhtlossefforts。EahasaCriticalCat。hydrateLevelf（difyoustaybelowthathighlyindividualyouwillloseweightHowever，ifyouexceedthatlevel—evenwithallhealthyfoods—yourbodywillnotswitingfatastheprimarysourceoffuel。Weofohealth-promotingvitaalsoprovideblood-sugarstabilityaloss，

Fortunately，we'reinluaturedovetailslaifully，aablesderiehoselowestincarbs。Saladgreensandreens—-escarole，spinach，parsley，watercress，arugula，Bostonauutriehatarelowontheglydex。

&herexthealthcludeasparagus，bambooshoots，broccoli，cabbage，cauliflower，cplant，kale，kohlrabi，leeks，okra，onions，pumpkin，ss，snoaghettisquash，stringorwaxbeans，Swissato，turnutsandzui。

EvenduringIndu，thefirstphaseofAtkins，andtheonewhichismostrestrictiveofcarbohydrates，mostofyouwillbeabletoeatohosevegetablesdaily，assofsaladvegetable，s（orjustthreecupsofsaladvegetables）。Asyourmemtablismpermits，mostofyouwilladdmetablesduringtheinglyliberalphasesthatfollow。BythetimeyouareiimeMaintenancephase，youmaywellbeabletoeatmetable，althoughsomeiionoroill，itisalwaysagoodideatomakethehigh-lower-carhohydrateonesyourprimarychoices。

NutsandSeeds:

TheinalFunalFoods

NutsandseedshavebeenanImportahehumahedayswhenmankier-gatherers。Isuspeutsaheiindays。Thetwobiandcarbohydrateiidypackage。Theproteisraeinwaleeinalmoentrangesfromaboutthirty-fiveperutstooverseveinmauts;theremainderiscarbohydrate，ingasignifitoffiber。Obviously，thehigherthefatt，thelowerthet，whiasonmypersonaifavoriteisthemaut。

&lepowerhousesarealso'denselypackedwiths。Almondsarearichsour。Almonds，sunflowerkernelsasareparticularlygoodsourisalsoprovidealonglistofothers，Inia，vitaminB6，folk=aesium，ziassium，plusaochemiduyantioxidants。

&hefirsttwoweeksofIndu，whonyoutrodudseedsIntoyourmenuS，youwillfindtheymakeextmandofteedandtastylireeetabledish。Youalsousegroundnutsandre'Inlieubefbreasts，vealscallopsorfishffillets。Likeallgoodnutsandseedsshouldbeeateioainsroughly5gramsofcarbs。

Tastyandnutritiousastheyare，nutsandseedsshouldbeapoaritiimaudieshaveshularptoinofnutsandsesdeminimizesyourrisksofaryheartdiseese。Anumberofepidemiologicalstudies（studiesofpopulatioime）havesholewhoeatnutsregularlyarelesslikelytohaveaheartattapeoplewhodonotenutsandoil-geeeds。MreaterthefrequenptioheiattasinseedsandnutslowerLDL（bad）cholesterol，asdotheheart-protectivevitamiaineandargintne。

PeopleonLow-fatdietsofteenutsandwiththemapowerfulsourega-6fattyadothers。WhenyoudoAtkihemanyarypleasuresisbeioeiplicityoffat-riutriesandseeds。

GivingItaNumber

&olookatvalueistomeasurethetrationofanfioxidantsinfood。Antioxidantsareaspocialgroupofvitaminsandphytochemicalsthatprotectyourtheravagesofealpollution，stress，diseaseandagiTuftsUySediBostoioxidantoablesandassigableanantioxidantscore。I'vetakenthatsddivideditbythenumberofgramsofcarbohydrateinthesame-sizeserviableorfruitandthusputedwhatInowcalltheAtkinsRatio。

&hehemomantioxidaiopergramofcarbohydrate。Talkaboutbangforyourbuck。IfyouusedthistooltomaximizeyourakeandsimultaneularlyandtrolledyourcarbohydratesbyfollowingAtkins，Iwoulddefyyouandingphysicalspe。

LookattheheAtkinsRatiobelow。Asyousee，garliaclassbyitself。Thecruciferousvegetablesbroccoli，cauliflower，kale，Brusselssproutsandcabbage—whisiveresearchhasshoofpoteers，arewellupthere。Onionsalsoplayastarrihisalreadyrichlist，let'sideableall-stars。

AtkinsRatio

Garlic（1clove）23。2

&uce（1leaf）8。2

Kale（12cupraw）6。5

Onion（1tablespoon）6。2

Spinach（12cupraw）5。0

Broccoli（12cupraw）3。2

RedBellPepper（12cupraw）2。5

ThewetablesisfilledwithnaturalchemicalsthathelpproteillsnowcallthesedefeoobeingGreekforplant。Here，forihreephytohavebeenshowheriskofcer。Bearinmindthatapletelistwouldbeloofillairebook。