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8 The Complexities of Carbohydrates（第1页）

8TheplexitiesofCarbohydrates

Carbohydrateisamajoryoffood，ingallthefruits，vegetables，grainsandstarches。Ifyouchoose-asIhopeyouwilltodoAtkinsforalifetime，ysomeexadardstotheprocessofdegwhatcarbohydratefoodsyoui。Aake，I'mdetermieachyouhowtofashiooeat—losimplyaweightlimen。

WhendoingAtkins，youwillberofgramsofcarbohydratesyoueatandwillfofoodgroupsratherthanothers。Onereasonyouwillhisisbeotallcarbohydratefoundinfoodiscreatedequal。Mostcarbohydratoisdigestedbyyourbodyaogluostnutritiohisasdigestiblecarbohydrate。However，somecarbohydratebedigestedbyyourbodybutnlucose（glyple），andsomecarbohydrateisall，suchasfiber（see"Fiber:。AFormofCarbohydrate，"opposite）andisthereforeeveedbyyourbody。Theselasttwotypesofcarbohydratedon'thaveanimpayourblood-sugarlevels。Uandingthedifferentbehaviorofcarbohydrateinyourbodyhelpyoumake'smartfoodchoices。

Fiber:AFormofCarbohydrate

Perhapsyrandmothercalleditroughage;physiscallitbulk。scalled，dietaryfiberistraditionallyusedfstipation，animportaionwhengthewayyoueatasyoudowhenyoustartAtkins。

Whatexactlyisfiber?Simplyput，dietaryfiberistheindlgasttiblepartsofplahoughitisacarbohydrate，fiberdoesogludthusdoesnotraiseyourblood-sugarlevelthewaycarbohydratestypicallydo

Infact，fiberactuallyslowstheentryofglutothebloodstream。Thisiheblood-sugarspikesthatsulinprodudehebodytoprodudstorebodyfat'Andbyslowingdownfood'strahedigestivetract，fiberhelpsyoufeelfulllinfewerfs。

Butthat'sjustthebeginningfiberalso:

·bindstocholesteroliine，helpingridthebodyofit

·absorbsaesbacterialtoxiine。

&helikelihoodofgettiis。

&heexofgallstbile。

·supportstheimmuembyfulbathe

·bulksupthestoolaeasiertopass。

SupplementingWithFiber

Fiber-richfoodsiables，nutsas，beansandwhrains。Duriion，yourprimarysourceoffiberwillbevegetables。（Inlatephasesyouwillbetheothersourcesoffiberintheorderaforementioned。）。

Howyougetthebesoffiberwithoutthetaihesefoods?Theanswerissupplementatiohatyoutakeomtablespoonofpsylliumhusksdaily。Besuretoselectasugar-freeproduct。Youalsotakeoablespoonofcoarsewheatbranorflaxsoedmeal。Althoughit's。derivedfromgrain，coarsebranispurefiberaootributeszerotoyourt。PWIliumhusksshouldbemixedwithwater。Youklebranetablesor，blendfiaxseadmealintoashake。

Drinkingthereeglassesormoreofwaterdailyisalsoessentialtoavoidstipatiooapanyanyinfiberihplentyof>

&hatfiberisoneplacewherelessismore。ingtoomuineralabsorptionbeplydoesn'tstayiraoughforyourbodytoextractvalualbles。Gas，flatuleipationalsoresult。Ifyouhaven'tbeeingsignifitsoffiber，iakegraduallytoallowtheiracttoadjust。

Butyonecessarilyrelyonfoodlabels。Re2001）theFAdministratioedarequestbynumeroushealthfoodmaoallowibleaabolizedcarbohydratestobeseparatelyonpag，sothatdiabetidotherpeoplewithglusulindisaederswoohavetheinformationuponwhiakebealthdes。I'ttellyohisde。ion，aainlydon'tagreearentnotionthatallcarbohydratesarethesameahesame>

&hatt

&hatfiberisobloodsugarmakesforaiforpeopledoingAtkins，allowingyoutosneakirathefh-fiberfoods。LetmeexplainwhatImeanby"sneaking;'becauseitismostdefihesamethiing。

&'spareaadeofwhiteflarleoffiber-richcrackers。Bothsofcarbs。Buttherethesimilarityehedyou'llsendall10gramsofcarbsgintoyourbloodstream。Butwhenyoupintothecrackers（whichhave，say，4gramsoffiber）only6ofthosel0gramsimpayourbloodsugar。Basically，youdeductthegramsoffiberfromthefood'stotalt。Ietnumberofgrams，"ThecarbsthatyoudoAtkins:'Ihosecrackers，yougota4-gramfreefide。

siderthepossibilities!Bymerelygfiber-richfoodsovertheirflab-indug，refis，youefityourhealthamforyourcarbohydratebuddeterminingwhichtissimple:Checkthetramslistedonthefoodlabelandsubtraumberfromthetotalgramsofcarhohydratelisted。（Formoreonhowtoreadafoodlabel，turntes241-245。）

Toknowhowmanygramsofcarbohydrateaportioainfood，s，youwilllikelyneedacarbramter。Andsoonehasbeenprovidedforyoninthisbook。Aneveensiveversion，uallyupdated，isavailableo。atkier，。

II’mgoingtoshowyouhowtochoosefoodsthatsupplythemaximumnutritionalbaheycostyouonlytheverysmallestmetabolicpriyonbineyourorefereheinformationinthischapter，yonwillbeideallysituatednotonlytAtkins（asyouwilllearailinPartTwo）butalsotouedoingAtkinsforlife。

Butfirst，twopoints:

1。Atrolledcarbohydraterovidesyouowerhouseofosupportyourabilizedblood-sugarlevelsandyourfreshlyunburdenedbody（yup，theosoonwon'tbegsomuchweightaround!）。Formanyyears，misinformedindividualshavebeengthatyoujust'tgetenoughsdoingAtkihey'vereadthischapter，I'mgoihempuzzleouthowtheycouldpossiblyhavesaidthat。

2。Asitrelatestofoodsgcarbohydrates，youwillomaketradeoffsasyondoAtkins。Onceyou'vereadthischapter，you'llhaveamuchbetteruanding，bothlogidintuitively，ofhowiththelistsofacceptableaablefoodsthatyouwillfindinChapter11andthefooddesI'Hbeaskingyoutomake。You'llknole，whyagreensaladisagoodchtheInduphaseanda't。

So，let'stakeaquicklookatthesceoffood。

TheGlydex—ABeautifulTool

Itis，too。Theglydexisanumericalscalethattellsyouhowfastglutersyourbloodstreamnfteraspecificfoodiseaten。Mostversionsoftheindex，ingtheoneI'Huse（seepages80-82），assignpuregluumberof100aheeffectsofotherfoodsindesthere。It'sahighlyeffectivesystem。thegiydexdoesn'ttellyouhowmuchcarbohydrateisinaservingofapnrtionlarfood—thatiswhythegiydexworkshand-in-handwithacarbgramter。Sihereisandardglydexyet，thenumbersmayvaryiversions，buttherelativeorderoffoodsonthevariousityt。

Forsomehisorherintakeofcarbohydrates，theimpliofsudexisobvious。Byusingit，yougettoknow-iingit—howagivenfoodwillaffectbothyourblood-sugarlevelsandyourinsulinresponse。Byglow-giycemictfirst，twopoints:

1。Atrolledcarbohydraterovidesyouowerhouseofosupportyourabilizedblood-sugarlevelsandyourfreshlyunburdenedbody（yup，theosoonwon'tbegsomuchweightaround!）。Formanyyears，misinformedindividualshavebeengthatyoujust'tgetenoughsdoingAtkihey'vereadthischapter，I'mgoihempuzzleouthowtheycouldpossiblyhavesaidthat。

2。Asitrelatestofoodsgcarbohydrates，youwillomaketradeoffsasyondoAtkins。Onceyou'vereadthischapter，you'llhaveamuchbetteruanding，bothlogidintuitively，ofhowiththelistsofacceptableaablefoodsthatyouwillfindinChapter11andthefooddesI'Hbeaskingyoutomake。You'llknole，whyagreensaladisagoodchtheInduphaseanda't。

So，let'stakeaquicklookatthesceoffood。