Carbohydrate is a fancy name for sugar. There are simple carbohydrates such as table sugar and complex carbohydrates such as bread. We still need some carbohydrates in our diet - but it's best to get sugars from vegetables and fruits. The better carbs to have include:
- brown rice and legumes
- low GI sugars in cooking such as coconut sugar
- vegetables and fruits (only one piece of fruit a day though)
Why are fructose and lactose sugars such a problem? Well, many people have a problem absorbing fructose across the gut. Also, the liver breaks down fructose and converts to triglycerides and acid. In today's world the liver is burdened with our worries, stresses and with some of us, compromised diets. So it can not do such a great job with all of this extra work.
Lactase is an enzyme that breaks down lactose. Children have this enzyme but as adults we may stop producing it. Probably because we are not drinking breast milk and eating other animal's milk products is relatively new in the history of humans. In short, humans don't seem to be too well equipped to consume a lot of dairy.
To avoid sugar induced disease such as insulin resistance, diabetes, cardiovascular disease and obesity we can make better carbohydrate choices via a balanced diet, reduced sugar intake and healthy protein and fat consumption. Restrict carbohydrates to one serving a day. For example, 1/2 cup of brown rice with lunch, or quinoa porridge in the morning.
Yours in health