“Thou shalt carbohydrates eat: the ten commandments according to The Green Food Bible

In the cookbook The Green Food Bible advocate Laura Canjels and Mylena Natanni for a vegetable lifestyle. Ten commandments for a healthy and balanced lifestyle, they get the stereotype of ‘evil carbs’ down. A pre-publication.

© The Green Food Bible

Carbohydrates are now the bad guys. You’d be ” fat ” and all sorts of health problems by… That the idea is reasonable, however short-sighted: several studies show that full-fledged carbohydrates are important for your health because they are full of fiber and vitamins sit. Carbohydrates are also an important source of energy for your body. They are broken down into glucose, the main fuel for your brain.

How is the digestion?

The digestion of carbohydrates starts in your mouth. Your saliva contains the enzyme amylase, for the digestion of carbs. In the small intestine, carbohydrates are further degraded to glucose, and that are, in their turn, through the intestinal wall, absorbed into the bloodstream. From the time that glucose in the blood stream, your pancreas (pancreas) insulin. Insulin is the key to glucose entering in the cells in our body. When glucose in the cell, it is ‘burned’, which release energy that your body could use. Without insulin keeps glucose in the bloodstream, and you get high blood sugar levels.


Carbohydrates are broken down into glucose, the main fuel for your brain.

Different types of carbohydrates

There is a big difference in carbohydrates and their impact on your blood sugar levels. Processed carbohydrates such as biscuits, soft drinks and white bread are quickly absorbed into the blood. Because they have little or no fibres, no your body doesn’t have to work as hard to these carbohydrates break down and they are very quickly absorbed into the bloodstream. Therefore, they leave your blood sugar levels precipitously rise.

Then will the pancreas much insulin, which ensures that all the sugar (glucose) in the cells. You get an energy boost, but which is, however, of short duration. By the huge suikerpiek produces your body so much insulin that the sugar in your blood is lower then drops your body just is. From the moment that the sugar has fallen, you get hungry and long to be sweet to your blood sugar level quickly rising. That is a normal “overlevingsreactie’ of your body.

© Lannoo

Too little sugar in your blood, however, is also not good. It can make you start trembling, sweating and you can not clear thinking. You are sitting in a rollercoaster that is still to sugar ask!

Processed carbohydrates should be seen as a grain of wheat, of which the “jacket” is removed. In contrast to full-fledged carbohydrates – here is the “jacket” still present – the body must not work hard to processed carbs ‘to undress’ and, the sugars much more quickly in the bloodstream. The jacket is what we call bran. That contains the most fiber, vitamins and minerals.


As mentioned above, ensure processed carbohydrates for a suikerpiek in your blood and makes your pancreas insulin to to sugar in the body cells to get. If you regularly fast sugars eat, your pancreas again and again make insulin, making it insulinegehalte continuous high. Also know that as long as there is insulin in your blood is present, your body does not can burn fat. Why? When the glucose levels in your blood are high, your body starts glucose to use as energy and your fat reserves will not be addressed.

And what about full-fledged carbohydrates?

Full carbohydrates such as legumes, volkorengranen, vegetables and oatmeal make for a stable blood sugar level. A uniformly rises and falls. Because full-fledged carbohydrates ‘jacket’ to have your body work harder to packaged carbohydrates to break down. As a result, the sugar evenly free and you have no suikerpieken or decreases, so you are not going to yearn for the sweet. The fiber in the carbohydrate will also make sure that you longer to chew and is more quickly satisfied.

Insulin resistance

Research shows that fat the chance on insulin resistance significantly increases. This is because fats start to accumulate in the cells of the body and toxic substances, to produce the entrance of glucose interfere with it. Glucose can no longer be absorbed and your cells will remain ’empty’. Your body goes as a response to extra insulin, because glucose in your blood remains. On the other side of your cells ‘hunger’, because there is no glucose included.


Full carbohydrates hear definitely at home in your diet. They provide our body of vitamins, minerals and plenty of fiber.

Where can we get carbohydrates?

As people all over carbohydrates to speak, they think immediately of bread, pasta, rice and potatoes. But carbs are in everything, so also in fruit and vegetables. It is very important that we make a distinction between processed and full of carbohydrates. Sometimes you hear that you are not too much fruit allowed to eat because fructose (fruitsuiker) in it and you would thick. That is not the case at all, because the fructose in the fruit is packed between a lot of healthy fiber. Therefore, they are much more slowly broken down. It is only when you in addition, white pasta, white bread and cakes going to eat, that the risk of obesity greatly increases. It is even thus that fruit is very healthy and is a great protection against certain cancers such as colon cancer. Therefore, it is important that you are well it can differentiate between processed carbohydrates, which are no additional nutrients, and full of carbohydrates, which our a lot of fiber, vitamins and minerals provide.

Full carbohydrates hear definitely at home in your diet. They provide our body of vitamins, minerals and plenty of fiber! Also, the redesigned food pyramid says that whole grain is good for your health. Processed carbs you eat the best as little as possible because for weight gain and other health problems can cause, such as type 2 diabetes. Carbohydrates are not the problem, processed food is.

Would you like to have something ready from The Green Food Bible? Try here just this gnocchi of sweet potato. The cookbook comes out on June 8, 2018.

The Green Food Bible, Laura Canjels & Mylena Natanni, Uitgeverij Lannoo, €25

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