The Magic of Healthy Fats and Carbs
- Marcia Howard
- Jan 20
- 3 min read
There is much to learn from our ancestors bout the food we eat. Much changed after the World War 2. Shortages, improvisions and the rise of convenience foods meant we lost the art of pairing ingredients and looking at food as medicine but things are changing. Many of us are revisiting the past and putting into practice, once again, the healing properties of the foods around us and thanks to the likes of Dr Josh Axe and Dr Barbara O'Neill, new things are happening.
One such food is Olive Oil. The evidence of its benefits are overwhelming so let us have a look at one usage that may change our relationship with carbs.
The history of bread, pasta, and olive oil stretches back thousands of years, deeply rooted in Mediterranean culture. Bread, one of the earliest prepared foods, dates to around 12,000 years ago, when ancient civilizations began cultivating grains. Pasta’s origins are slightly more contested but are widely believed to trace back to ancient China and later popularized in Italy during the Middle Ages.
Olive oil, revered since the time of the ancient Greeks and Romans, has been a staple for over 6,000 years, valued for its flavour, nutrition, and versatility. The pairing of these staples likely began in the Mediterranean basin during the classical era when olive oil became a common accompaniment for bread and, eventually, pasta. By the Renaissance, this trio had solidified as a cornerstone of Mediterranean cuisine, celebrated for its simplicity and harmony.
Pairing healthy fats with carbohydrates is a savvy strategy to moderate blood sugar levels, preventing those unwelcome spikes that can leave you feeling like you've just stepped off a rollercoaster.
The Science Behind the Pairing
When you consume carbohydrates, they're broken down into glucose, which enters the bloodstream, causing blood sugar levels to rise. Introducing healthy fats into the mix slows the digestion of these carbs, leading to a more gradual release of glucose. This tempered absorption helps maintain steady blood sugar levels, reducing the risk of sudden spikes and crashes.
Joslin Diabetes Center
Cultural Insights: The Mediterranean Diet
Take a leaf out of the Mediterranean diet's book—a culinary tradition that emphasizes the consumption of healthy fats, particularly olive oil, alongside carbohydrates. This diet has been associated with numerous health benefits, including improved blood sugar control. Studies have shown that adopting a Mediterranean diet can lead to lower fasting glucose levels and better overall diabetes management.
PMC
Recent Research
A study published in 2022 compared the effects of a ketogenic diet and a Mediterranean diet on blood glucose control. Both diets were similarly effective in controlling blood glucose, but the Mediterranean diet was easier to maintain, highlighting its practicality for long-term health benefits.
Stanford Medicine
Practical Applications
Incorporating healthy fats into your meals doesn't require a culinary degree. Here are some simple pairings to consider:
Avocado on Whole Grain Toast: The healthy fats in avocado complement the complex carbohydrates in whole grain bread, promoting steady blood sugar levels.
Nuts with Fruit: A handful of almonds or walnuts paired with an apple provides a balance of fats and carbs, making for a satisfying and blood sugar-friendly snack.
Olive Oil Drizzled over Vegetables: Enhance your steamed or roasted veggies with a splash of olive oil to add healthy fats and improve nutrient absorption.
Conclusion
Incorporating healthy fats alongside carbohydrates is a practical approach to managing blood sugar levels. Drawing inspiration from dietary patterns like the Mediterranean diet, which emphasizes such pairings, can offer both health benefits and culinary enjoyment. So, next time you're planning a meal, remember: a drizzle of olive oil or a slice of avocado can do wonders beyond just adding flavour.
Resources:
https://www.eatingwell.com/best-mediterranean-diet-foods-for-january-8768700?utm_source=chatgpt.com
Effects of Saturated Fat, Polyunsaturated Fat, Monounsaturated Fat, and Carbohydrate on Glucose-Insulin Homeostasis: A Systematic Review and Meta-analysis of Randomised Controlled Feeding Trials
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