In this article: 4 Ways bad carbs hurt 23 Foods and their glycemic load 10 Ways to get the right carbs Recipe: Low Glycemic Scrumptious Chicken Vegetable Stew Scientific sources Contact Jean Carper

Don't cut out carbs

Just learn which kinds actually can improve your health.

"What!? You eat carbs? Aren't you afraid they'll make you fat or cause diabetes? What about the Atkins/Zone/Sugar Busters diet that curbs carbs?"

I hear questions about carbohydrates all the time.

But there are no simple answers, because there are "good" carbs and "bad" carbs. You can't lump them all together. "It's become quite clear that not all carbohydrates are the same," says Harvard nutritionist Walter Willett. "It's not only the amount of carbohydrate you eat -- it's the type that matters."

Here's why: Your body processes carbs from, let's say, potatoes and peanut butter in vastly different ways. A white potato shoots blood sugar, or glucose, levels sky high; peanuts induce a gradual, moderate rise. That difference is vital because foods that cause chronic blood sugar spikes are linked to obesity, heart disease, diabetes and even cancer. (Read more at right.)

Two pioneering carb researchers -- Jennie Brand-Miller at the University of Sydney in Australia, and Thomas M.S. Wolever at the University of Toronto -- have put their latest findings into a book, "The New Glucose Revolution" (Marlowe & Co., $15.95). Researchers have measured the sugar-spiking ability of specific foods and given them numerical ratings in two categories:

"Glycemic index," or GI, which shows how rapidly a food is digested, thus driving up blood sugar.

"Glycemic load," or GL, which is the blood sugar-raising power in one serving of a food.

"The New Glucose Revolution" lists the GL and GI of 600 common foods.

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4 ways bad carbs (a k a "high glycemic index foods") hurt

Weight gain: When carbohydrates spike blood sugar, insulin also soars. Higher insulin increases hunger and promotes fat buildup in the body, Brand-Miller says. When insulin levels are lower, she says, you "automatically burn more fat." In one study, obese women lost 60% more weight on low glycemic index diets than on high GI diets. Furthermore, teenage boys consumed 53% more calories when eating high GI meals compared with low GI meals.

Diabetes: About 15 studies now suggest that high GI diets affect glucose and insulin in ways that raise the risk of Type 2 diabetes. In large Harvard studies, overeating foods that spiked blood sugar boosted the odds of developing diabetes by one-third.

Heart disease: Large Harvard studies show that women, especially obese ones, who eat high GI and GL diets have more heart disease. Men and women who eat low GI diets tend to have higher "good" HDL cholesterol, which helps ward off heart disease.

Cancer: A new Harvard study suggests that women who are overweight and inactive more than double their risk of pancreatic cancer by eating a very high GL diet compared with a very low one. Colon and breast cancers are tied to consuming high GI and GL diets.

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10 ways to get the right carbs

Choose whole-grain foods over highly processed ones.
Eat more legumes (dried beans, lentils and peanuts).
Restrict "white" foods, such as sugar, white bread and white potatoes.
Eat more high-fiber fruits and vegetables.
Choose fruit juices over sugary soft drinks.
Eat spaghetti undercooked (al dente); avoid canned spaghetti.
Add vinegar or lemon juice to carbs; the acid lowers the GI as much as 30%. To counteract a meal's high GI, eat a green salad with acidic dressing.
Eat sourdough bread and "grainy" bread; restrict high GI bagels.
Choose old-fashioned oatmeal and All-Bran over highly processed cereals, such as corn flakes.
Choose Uncle Ben's converted white rice; tests show it has half to one-third the GI of other white rice. Also good: brown and basmati rice. Instant rice is high GL.

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Contact Contributing Editor Jean Carper, an authority on nutrition, at jeancarper.com.

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Low glycemic microwave meal
Scrumptious Chicken Vegetable Stew

2 pounds boneless, skinless chicken thighs or breasts
1 1/2 cups carrots, in 1/2-inch chunks
2 cups fresh spinach, shredded
1 (14.5-ounce) can diced tomatoes with juice
1 cup dry lentils
1/2 cup low-fat chicken broth
1 tsp. dried Italian herbs
1 tsp. crushed fennel seed
8 garlic cloves, peeled and sliced
Salt and pepper, to taste
Parsley sprigs for garnish

Place all ingredients in a large microwave-safe bowl. Stir to combine. Cover; microwave on high power about 25 minutes, or until chicken and vegetables are done. Add more broth if needed. Garnish with parsley.

Serves: 6. Per serving (using thighs): 330 calories, 41g protein, 27g carbohydrates, 6.7g fat (1.6g saturated), 6g fiber, 353mg sodium. Glycemic load: 5.