Live in the Now recently asked Dr. Kantor to give insight on a recent study, which supports the idea that Mediterranean and low carb diets can offer protection against type 2 diabetes. Read more about the study HERE.
1. Please comment on the study.
I agree with the study in regards to a low carb diet reducing the risk of developing diabetes. If carbohydrate consumption is reduced then the insulin levels will not spike and crash, therefore reducing the risk for developing insulin resistance.
2. Could you give examples of carbohydrates to avoid and carbohydrates to include in the diet?
The carbohydrates that should be avoided include anything with enriched flour, syrups, and sugars- like bread, juices, sodas, pastas, cookies, cereals, etc.
The best carbohydrates to consume are plant based, non-starchy vegetables like spinach, cucumbers, broccoli, cauliflower, peppers, onions, etc. and the low sugar fruits. The lowest sugar fruits include berries, pomegranates, grapes, etc. Avoid starchy carbohydrates like bread, pasta, rice, potatoes, etc. as much as possible. Even if they are whole grains, they will still drive up blood sugars more than fruits and vegetables.
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