We all know carbs aren’t one-size-fits-all, but did you know that factors beyond whether something is refined or whole can dramatically shift how your body processes it? In today's clip, neuroscientist-nutritionist Dr. Anayanci Masis-Vargas delves into the fascinating science behind food structure, macronutrients, and how they all influence your body’s glycemic response.
Clip Highlights:
How fat, protein, and pH (yes, acidity!) affect how quickly food leaves your stomach
Why apple cider vinegar might slow digestion
How cooking methods change a food’s metabolic effect
Why cold rice hits different than hot rice
The difference between whole grains vs. grain flours
Beyond Fiber: What Else Slows Digestion?
Fiber gets most of the spotlight for slowing carb absorption, but it’s not working alone.
“Fiber, protein, the fat—of course,” Dr. Anayanci explains, listing the macronutrients that help slow gastric emptying.
There’s also a lesser-known player: the pH level of your food.
While the exact mechanism isn’t fully proven, the acidity of your meal can influence how long food stays in your stomach. This might be one reason behind the growing trend of adding apple cider vinegar to meals. It’s all about keeping digestion gradual and glucose spikes at bay.
Structure Matters: Whole Grain vs. Flour
The physical form of your food affects how your body handles it. Take corn, for example. Whole corn and traditional corn tortillas contain more fiber and intact structure, slowing digestion. But refined corn flour, stripped of that structure, digests much faster—leading to quicker blood sugar spikes.
Cooking Methods: A Hidden Game-Changer
One of the most surprising takeaways? How you cook your food can significantly change its metabolic effect.
Dr. Anayanci shares research on rice:
“If you cook the rice today and eat it immediately, you absorb the sugars faster than if you cool it down and eat it tomorrow after reheating.”
Why? It comes down to resistant starch, a form of starch that becomes harder for your body to break down after it's been cooked, cooled, and reheated. That means slower glucose absorption and steadier energy.
Takeaway:
When it comes to carbs, it’s not just about what you eat. It’s how you prepare it, what it’s eaten with, and how your body processes it.
These small details can make a big difference in blood sugar control, energy levels, and long-term metabolic health.
🔜 Coming Tuesday: Carbs Aren’t Essential—But Your Gut Might Disagree
Read the article behind the interview: How to Make Carbs Healthy Again
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