by The Grenada Food and Nutrition Council
Consuming a well-balanced meal which contains vegetables, fruits, protein, and whole grains is important in ensuring the nutritional wellbeing of the body.
During this time of the year, most people consume lots of vegetables and ground provisions such as breadfruit, green banana, yam, corn and dasheen which are all healthy, but are also high in starch.
Starch is important to the body as it is a main source of carbohydrates (carbs) and plays an important role in supporting the body’s functions and physical activity by providing the body with glucose. When the right amount of carbs is consumed, it supports a healthy diet; however, if we consume too much starchy foods, we put ourselves at risk of becoming insulin resistant and even developing type 2 diabetes.
According to Harvard School of Public Health, this occurs because as we eat starchy foods that are high in carbohydrates the body’s digestive system breaks down the digestible carbs into sugar, which then enters the blood. This causes the blood sugar levels to rise which then causes the pancreas to produce insulin (the hormone that prompts cells to absorb blood glucose or blood sugar for the body to use for energy or to store for later). As the cells of the body absorb the glucose, the level of sugars present in the bloodstream begins to fall, when this happens, the pancreas starts making glucagon, a hormone that signals the liver to start releasing stored sugar. This convergence of insulin and glucagon ensure that cells throughout the body, specifically the brain, have a steady supply of blood sugar. However, when we eat too many starchy foods or more than is recommended daily, this process increases, putting pressure on the body, which now cannot produce enough insulin or can’t properly use the insulin made by the pancreas effectively, resulting in the development of type 2 diabetes over time.
Paying attention to our daily intake of starchy foods is pivotal in managing our blood sugar levels. It is advised to consume healthier sources of carbs or reduce the consumption of foods that are very high in carbs. Healthy sources of carbohydrates are whole grains and wheat, vegetables, fruits, some local provision foods and dry beans. These not only promote good health but are also high in vitamins, minerals, fibre and other important phytonutrients or substances derived from plant foods that may help in preventing diseases.
A whole food diet significantly differs from consuming refined foods. Whole foods, such as starchy options, are rich in nutrients and essential for nourishing the gut microbiome. They undergo gradual digestion in the small intestine, providing sustained energy while regulating sugar absorption into the liver via the portal vein.
Contrarily, processed options like white and whole wheat bread pose concerns due to their minimal fiber content. This can lead to rapid glucose spikes, burdening the liver and prompting increased insulin production by the pancreas.
It’s crucial to dispel misconceptions and refrain from promoting such unhealthy dietary choices. Opting for whole foods over processed alternatives is paramount for maintaining overall health. How much do you prioritize whole foods in your diet? Are you mindful of your consumption of refined products like dumplings and bread? The loading of fruit juices from the box, highly processed fruit juices and soft drinks, and even the drinking of good fruit juices without the natural (fiber known as the guts of the fruits)