Macronutrient Basics, part 2

Macronutrient Basics, part 2 (for breast cancer survivors)

CARBOHYDRATES
Carbohydrates are the water-soluble starches and sugars in food that provide
energy to the body, modulated by the hormone insulin. Complex carbohydrates,
such as unadulterated whole grains; root vegetables and tubers, like yams and
turnips; and an abundance of fresh, organic, and seasonal vegetables and fruits
provide the fiber, B-complex vitamins, and minerals the body needs to support the
health of the gastrointestinal (GI) system and to satisfy our appetites.

According to advocates of low-carbohydrate diets, as Americans’ intake of
carbohydrates has increased, so has the incidence of obesity, cancer, and heart
disease. While this is true, most low-carb guidelines fail to clarify the difference
between complex and simple, refined carbohydrates. Complex carbohydrates
provide generous amounts of B vitamins, zinc, magnesium, chromium, vitamin E,
and fiber. Simple, refined carbohydrates have these nutrients removed. Sadly,
Americans have been sold the myth that synthetic vitamins, when added to refined
carbs, are as good as or better than the original, naturally occurring nutrients that
were removed. The Eating for Health plan recommends only consuming complex
carbohydrates in their whole, unprocessed form.

FABULOUS FIBER

The E4H model advises eating high-fiber foods, such as whole grains,
vegetables, and legumes, to fully benefit from both insoluble and soluble
(sometimes called “viscous” or “gooey”) fiber. Both types of fiber are plentiful in
plant foods, because they are the structural part of the plant itself. A diet high in both
kinds of fiber speeds transit time through the intestine and fosters regular
elimination, helping to flush toxins, including excess estrogen, from the body. Some
good sources of insoluble fiber are organic whole grains; nuts and seeds; the bran
of various grains; fibrous vegetables, such as celery, green beans, and leafy greens;
and the skins of fruits and vegetables. Important sources of soluble fiber include
oats and oat bran, dried beans and peas, barley, flaxseeds, nuts, and psyllium husk.

Bad news for cancer: fiber stabilizes blood sugar. The positive effect of fiber on
blood sugar and insulin is important in preventing all types of cancer, including
breast cancer. Both insoluble and soluble fiber (but especially soluble) help to
normalize blood glucose levels by slowing the rate at which sugars are absorbed
into the bloodstream. This keeps blood sugar and insulin levels lower, which denies
a growing tumor both the sugar and insulin it needs to thrive. We’ll discuss this in
detail in chapter 6.

FATS

Although seeds and oils take up little space in the E4H model, they are in the
bull’s-eye, a very prominent position, because fat is crucial to our survival and is
our greatest source of energy. Healthy fats build and maintain healthy cells, insulate
tissues, protect our organs, and make up more than half of the gray matter in our
brains. Healthy fats also help us absorb fat-soluble nutrients, such as vitamins A, D,
E, and K; maintain the health of our skin, hair, and arteries; and stabilize blood
sugar levels. Without enough healthy fat in our diets, we would become ill, indeed.