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Volume III
January 27, 2012

Weekly Home / No More Blood Sugar Blues

If You're Sugar Sensitive...
Beware of the SWEET Potato and Watch Carbohydrate Quality!

By Alice Osborne

Interested in alternative health and diet research? You might go to I just found some important information on sweet potatoes and the relevance of carbs in the diet:

First, sweet potatoes: Dr. Mercola and the researchers he quotes says that although sweet potatoes have some excellent nutritional components and are considered a "safe starch, many people experience problems from eating them because of their high fructose content. Extensive studies are now actually recommending white potatoes over sweet potatoes, and yams over white potatoes.

There are many different varieties of sweet potato, all varying in sugar content. The American sweet potato has been literally bred for sweetness. If you are trying to tease out the nuances of your potential carbohydrate foods, it's worth noting the differences in the varieties (which are explained well on

The American sweet potato has nearly half the sugar content (6.5g per 100g) of grapes (15.5g per 100g). They are sort of half fruit, half starch. White potatoes contain 1.2 g. of sugar per 100g. And by contrast, yams are far less sweet, with only 0.5g of sugar per 100g.

Now, carbohydrates: Researchers say there is a certain minimum carbohydrate threshold that we should not drop below. The "sweet spot" for most is 25 to 30 percent of your diet as carbs. Most of those calories can come from non-starchy vegetables, but you'll probably need some starchy carbs, such as yams, white potatoes or white rice, and starchy vegetables like carrots and squash.

Regardless of which starchy foods you put on your plate, make sure they are as organic and unprocessed as possible, free of pesticides and chemical additives and NOT genetically modified. Low toxicity, high quality nutrient-dense foods are the MOST important consideration for optimal health and brain development and function.

Regardless of your dietary choices, please remember to ALWAYS listen to your body, as it will give you feedback about whether or not the approach you've chosen is right for your unique biochemistry and genetics. Listen to that feedback and adjust your program accordingly.

So the bottom line to all this scientific research and blah blah blah on carbs? In a nutshell, here's what we need to know and act on:

•  Wheat and other glutinous grains are probably the worst starches to consume, in terms of metabolic impact versus micronutrient benefit, and many are heavy in toxins.

•  Most people will need some starchy carbohydrates for optimal health; the optimal amount appears to be about 25 to 30 percent of your total caloric intake, or approximately 250 to 300 calories per day for the average person.

•  The most important consideration is that your carbohydrate sources are as organic and unprocessed as possible, free of pesticides and chemical additives, and not genetically modified.

•  Studies now confirm that diet has a direct impact on cognitive function, and that both quality and quantity of carbohydrates are important.

•  So the best carbs, according to researchers? Yams, white spuds, white rice (yes, white over brown because there's less gluten), carrots, and squash.

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