{"id":2098,"date":"2019-11-18T22:29:24","date_gmt":"2019-11-19T04:29:24","guid":{"rendered":"https:\/\/www.marieparkeronline.com\/home\/?p=2098"},"modified":"2019-11-20T15:51:18","modified_gmt":"2019-11-20T21:51:18","slug":"carbs-the-keto-diet","status":"publish","type":"post","link":"https:\/\/www.marieparkeronline.com\/home\/carbs-the-keto-diet\/","title":{"rendered":"Carbs &#038; The Keto Diet"},"content":{"rendered":"<h1 style=\"text-align: center;\"><span style=\"color: #ff0000; font-size: 36pt;\"><strong>Carbohydrates<\/strong><\/span><\/h1>\n<p><span style=\"font-size: 14pt;\">The main concern in a diabetes-friendly diet is carbohydrates as they make the most impact on blood sugars.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Carbohydrates are biomolecules or saccharides that play significant roles in the human body, including providing it with energy, support in fertilization, immune system functions, blood clotting, and development.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">In simple terms, carbohydrates are sugars.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\"><strong>All plant-based foods contain some form of carbohydrates but while<br \/>\nall starches are carbohydrates, not all carbohydrates are starches.<\/strong><\/span><\/p>\n<p><span style=\"font-size: 14pt;\"><strong>\u00a0<\/strong><\/span><span style=\"font-size: 14pt;\">All simple sugars and starches are converted to glucose in the body (the only exceptions are sugar alcohols and insoluble fiber), the main difference is the speed with which this occurs, and that is what is most important as far as type 2 diabetes is concerned. There are two main forms of carbohydrates.<\/span><\/p>\n<h2 style=\"text-align: center;\">Simple Carbohydrates<\/h2>\n<p><span style=\"font-size: 14pt;\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"wp-image-2269 size-medium alignleft\" src=\"https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/08\/eiliv-sonas-aceron-iyqj9IKpQK0-unsplash.jpg?resize=200%2C300&#038;ssl=1\" alt=\"\" width=\"200\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/08\/eiliv-sonas-aceron-iyqj9IKpQK0-unsplash-scaled.jpg?resize=200%2C300&amp;ssl=1 200w, https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/08\/eiliv-sonas-aceron-iyqj9IKpQK0-unsplash-scaled.jpg?resize=683%2C1024&amp;ssl=1 683w, https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/08\/eiliv-sonas-aceron-iyqj9IKpQK0-unsplash-scaled.jpg?resize=768%2C1152&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/08\/eiliv-sonas-aceron-iyqj9IKpQK0-unsplash-scaled.jpg?resize=1024%2C1536&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/08\/eiliv-sonas-aceron-iyqj9IKpQK0-unsplash-scaled.jpg?resize=1365%2C2048&amp;ssl=1 1365w, https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/08\/eiliv-sonas-aceron-iyqj9IKpQK0-unsplash-scaled.jpg?w=1707&amp;ssl=1 1707w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/>Simple carbohydrates are simple sugars made up of only one or two sugar (saccharide) chains. This category includes fast-acting carbohydrate sugars and starches. Simple carbs are digested very quickly by the body and therefore cause sudden floods of glucose into the bloodstream.<\/span><\/p>\n<h3><strong>Simple Carbohydrates Include<\/strong><strong>: <\/strong><\/h3>\n<ul>\n<li><span style=\"font-size: 14pt;\">table sugar<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">candy<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">soda<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">fruit<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">honey<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">syrup<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">juices.<\/span><\/li>\n<\/ul>\n<h3>Complex Carbohydrates<\/h3>\n<p><span style=\"font-size: 14pt;\">Complex carbohydrates are starches and are comprised of thousands of sugar chains. Complex carbs are digested slowly by the body, which incurs gradual rises in blood glucose levels.<\/span><\/p>\n<h3><strong>Complex Carbohydrates Include <\/strong><strong>Starchy vegetables like:<\/strong><\/h3>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"wp-image-854 size-medium alignright\" src=\"https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/03\/grains.png?resize=300%2C185&#038;ssl=1\" alt=\"\" width=\"300\" height=\"185\" srcset=\"https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/03\/grains.png?resize=300%2C185&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/03\/grains.png?resize=768%2C475&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/03\/grains.png?resize=1024%2C633&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/03\/grains.png?w=1509&amp;ssl=1 1509w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li><span style=\"font-size: 14pt;\">corn and peas<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">potatoes<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">beans<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">rice<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">cereals<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">grains and fiber.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 14pt;\">The main difference between simple and complex carbs is<\/span><br \/>\n<span style=\"font-size: 14pt;\">how they are digested and absorbed in the body along with chemical structure.<\/span><\/p>\n<h3>The Role Of Fiber<\/h3>\n<p><span style=\"font-size: 14pt;\">Those with impaired glucose tolerance and insulin resistance have a higher risk for cardiovascular disease because increased blood glucose and insulin concentrations are associated with high cholesterol (LDL) and decreased good (HDL) cholesterol, both of which are risk factors for cardiovascular disease.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: 14pt;\">Fiber helps to lessen the impact of carbohydrates on blood glucose levels. Soluble fiber especially delays the absorption of nutrients in the body and therefore slows the rise of blood sugars after a meal.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">Fiber is the reason that whole grains are recommended over-processed grains because the processing strips the grain of fiber, leaving higher impact carbs.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">Fiber is also the reason whole fruit is recommended over juicing because the juicing process removes the pulp of the fruit where the fiber lies, and therefore makes juice higher in sugar impact carbs than eating the whole fruit.<\/span><\/li>\n<\/ul>\n<h3><strong><u>\u00a0<\/u><\/strong><strong><u>The more fiber a food has, the less impact it will have on blood sugars.<\/u><\/strong><\/h3>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"wp-image-61 size-medium alignleft\" src=\"https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/01\/Health-38.jpg?resize=300%2C234&#038;ssl=1\" alt=\"\" width=\"300\" height=\"234\" srcset=\"https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/01\/Health-38.jpg?resize=300%2C234&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/01\/Health-38.jpg?resize=768%2C599&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/01\/Health-38.jpg?resize=1024%2C799&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/01\/Health-38.jpg?w=2400&amp;ssl=1 2400w, https:\/\/i0.wp.com\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/01\/Health-38.jpg?w=3600&amp;ssl=1 3600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li><span style=\"font-size: 14pt;\">Fresh fruits and vegetables and especially green and leafy green varieties<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">Nuts and seeds<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">Dried beans and peas<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">Whole Grains: bread, wild rice, whole grain flours, and crackers<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">Brown rice and wild rice<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 14pt;\">Non-starchy vegetables that are high in fiber<br \/>\nand low in calories are some of the best sources of fiber.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Whole grains \u201cbrown\u201d starches are much better choices than their<br \/>\n\u201cwhite\u201d processed counterparts that have a much lower fiber content.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\"><strong>\u00a0<\/strong><strong>Note:<\/strong> While whole grains provide valuable nutrients, they still have more impact on blood glucose than vegetable carbs, and so portion size should always be considered.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span style=\"color: #ff0000;\">Assessing The Impact Of Carbohydrates<\/span><\/h2>\n<p><span style=\"font-size: 14pt;\">While in the past carbohydrate considerations were mainly based on the classifications of simple versus complex, this method has proved to be much too simplistic because the blood glucose (glycemic) response to complex carbohydrates has been found to vary considerably.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">The glycemic load has been deemed a more accurate indicator of blood glucose impact from dietary carbohydrates, which in addition to the food itself also incorporates considerations as to the relative quality and quantity of carbohydrates in the diet.<\/span><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<hr \/>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<hr \/>\n<h1 style=\"text-align: center;\"><span style=\"font-size: 36pt;\"><strong><span style=\"color: #ff0000;\">Carb Substitutes<\/span><\/strong><\/span><\/h1>\n<div style=\"width: 1200px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-2098-1\" width=\"1200\" height=\"675\" poster=\"https:\/\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/11\/Carb-1-Substitutes-mp4-image.jpg\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/11\/Carb-1-Substitutes.mp4?_=1\" \/><a href=\"https:\/\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/11\/Carb-1-Substitutes.mp4\">https:\/\/www.marieparkeronline.com\/wp-content\/uploads\/2019\/11\/Carb-1-Substitutes.mp4<\/a><\/video><\/div>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><span style=\"color: #ff0000; font-size: 36pt;\">Cholesterol and the\u00a0Ketogenic Diet<\/span><\/h1>\n<p><span style=\"font-size: 14pt;\">Much of what most people thought to have understood about cholesterol, both the \u201cgood\u201d and the \u201cbad\u201d ones, is outdated and completely misunderstood.\u00a0 Until now doctors and medical professionals warned patients about eating high-fat foods for fear of increasing cholesterol levels which then would undoubtedly lead to heart disease and other metabolic issues like diabetes.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Likewise, some folks are hesitant to begin a ketogenic diet based on the all you can eat bacon and cheese buffet which goes against everything the medical professionals have been preaching all these years.<\/span><\/p>\n<h2><strong>Both Are Wrong<\/strong><\/h2>\n<p><span style=\"font-size: 14pt;\">It\u2019s true.\u00a0 And once the bigger picture, the true picture, is clear\u2026 it will all make sense.\u00a0 Only humans and animals produce cholesterol which means humans get the 25% mentioned above through animal proteins.\u00a0 Plants are naturally cholesterol-free.<\/span><\/p>\n<h2><strong>The Cholesterol Myths and Truths<\/strong><\/h2>\n<p><span style=\"font-size: 14pt;\">First, we need to get a better understanding of the whole cholesterol fiasco and why the previous myths have been debunked.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: 14pt;\"><em>Cholesterol isn\u2019t harmful<\/em>. In fact, the human body produces 75% of the necessary cholesterol supply and the other 25% is ingested.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><em>Cholesterol doesn\u2019t just float around<\/em> willy-nilly in the bloodstream causing plaques and heart disease.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><em>A \u201ccholesterol panel\u201d<\/em> is actually a lipid panel. Cholesterol isn\u2019t even an interest; it\u2019s the vehicle in which cholesterol travels that wreaks havoc on the cardiovascular system.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 14pt;\">When a lipid panel is drawn the good old doctors are looking for the numbers and sizes of the cholesterol carriers (lipoproteins), not the cholesterol itself.\u00a0 HDL (good), LDL (bad) and VLDL (ugly) are the vehicles, like a car per se, for cholesterol.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\"><em><strong>These particles move the cholesterol around the parts of the body where it\u2019s needed.<\/strong><\/em><\/span><\/p>\n<ul>\n<li><span style=\"font-size: 14pt;\"><strong><em>The HDL, high-density lipoprotein<\/em><\/strong>, is deemed the \u201cgood\u201d one because it\u2019s responsible for returning any leftover LDL cholesterol vehicles back to the liver to be recycled or sent down the poop chute. HDL has anti-inflammatory properties and assists the immune system.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong><em>The LDL, low-density lipoprotein<\/em><\/strong>, is not so good. These guys are slow and tend to get stuck in the arteries which starts plaque buildup.\u00a0 The LDL value calculates how many and the size of these lipoprotein vehicles are in the blood.\u00a0 An overabundance of smaller LDL vehicles can cause problems.\u00a0 The best scenario is there is a lower number and they are bigger in size.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><em><strong>Then there is the VLD<\/strong><\/em>, very-low-density lipoprotein, which doesn\u2019t even carry cholesterol and instead carts around triglycerides. Triglycerides are the byproduct of leftover and unused sugars (carbohydrates) that need a place to hide.\u00a0 They are smaller than LDL cholesterol carriers, thus the risk for heart disease is much greater with these guys.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 14pt;\">In summary, cholesterol gets a free ride and a bad rap.\u00a0 Lipoproteins are just trying to do a good job, for the most part, and it appears that eating foods <em>high in carbohydrates and sugars is the real culprit.<\/em><\/span><\/p>\n<h2>How Does Keto Help Cholesterol Levels?<\/h2>\n<p><span style=\"font-size: 14pt;\">Research has shown improved lipid panels in both men and women in several studies.\u00a0 A low-fat diet versus a ketogenic diet has also been examined and studied specifically for lipoprotein improvements.\u00a0 Studies have been conducted for as few as 24 weeks to more than a year.<\/span><\/p>\n<p><strong><span style=\"font-size: 14pt;\"><em>The common factors in research thus far:<\/em><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"font-size: 14pt;\">Triglycerides decreased due to the ketogenic diet limitations on carbohydrates and refined sugars.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">Increased LDL carrier size.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">Increased the number of HDL carries to deal with the LDL.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">Decreased body mass index and weight.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\">Better blood glucose readings.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 14pt;\">Pretty awesome news for those struggling with an out of whack lipid panel.\u00a0 And weight loss.\u00a0 And glucose issues.<\/span><\/p>\n<h2>The #1 Ketogenic Diet Myth<\/h2>\n<p><span style=\"font-size: 14pt;\">A menu consisting of bacon and cheese isn\u2019t going to cut it on the ketogenic diet.\u00a0 That\u2019s simply not true and a terrible meal plan.\u00a0 The ketogenic diet is based on getting the correct number of macronutrients (protein, fats, and carbohydrates) to maximize results and maintain a state of ketosis.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\"><strong><em>It\u2019s all about balance.<\/em><\/strong>\u00a0 Adequate protein, a higher percentage of calories in fat than anything else and limit carbohydrates to 20-50 grams.\u00a0 Individual numbers vary based on goals and other factors.\u00a0 There are a number of macronutrient apps and calculators online.\u00a0 So, go ahead and eat the bacon and savor that cheese.\u00a0 They aren\u2019t forbidden; they just have to fit the ratio.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Need another reason the bacon and cheese diet is absurd?\u00a0 Humans need to balance electrolytes.\u00a0 Sodium, potassium, and magnesium are imperative for health and wellness.\u00a0 Some of this can come from animal proteins, but the best sources are above-ground veggies.\u00a0 Plus, vegetables are a great source of vitamins and antioxidants.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\"><strong><em>Cholesterol isn\u2019t such a bad guy after all<\/em><\/strong>.\u00a0 The ketogenic diet can absolutely assist in correcting a lipid panel, along with many other benefits.\u00a0 Oh, and a slab of bacon a day with a block of cheese certainly doesn\u2019t fulfill the ketogenic dietary needs, but both are in fact keto-friendly foods.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Carbohydrates The main concern in a diabetes-friendly diet is carbohydrates as they make the most impact on blood sugars. Carbohydrates are biomolecules or saccharides that play significant roles in the human body, including providing it with energy, support in fertilization, immune system functions, blood clotting, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[3,12,11],"tags":[],"class_list":["post-2098","post","type-post","status-publish","format-standard","hentry","category-diabetes","category-ketogenic-diet","category-reinvent-yourself"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Carbs &amp; The Keto Diet - marieparkeronline.com\/<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.marieparkeronline.com\/home\/carbs-the-keto-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Carbs &amp; The Keto Diet - marieparkeronline.com\/\" \/>\n<meta property=\"og:description\" content=\"Carbohydrates The main concern in a diabetes-friendly diet is carbohydrates as they make the most impact on blood sugars. 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