PUBLICATION MAGAZINE VOLUME ONE PEMBETULAN LGI (1) | Page 25

REFINED, PROCESSED COMPLEX CARBS
(Think pasta, wheat flour, and potatoes.) While complex carbohydrates release energy at a slower
rate than simple carbohydrates—and therefore will not cause a sharp blood sugar crash—they
have a commonly overlooked fault, Brazier says.
“What complex carbohydrates make up for in sustained energy release, they lose in
digestibility and efficient transfer from food into energy,” he explains. “In addition, refined,
processed complex carbohydrates, such as those found in regular pasta and white bread, cause
inflammation.” Having an exceptionally low pH, and a significant acid-forming attribute, refined
foods will promote inflammation and therefore reduce performance by hampering efficiency.
TRY THIS INSTEAD: In contrast, carbohydrates in raw fruit and sprouted buckwheat, for
example, help reduce inflammation, leading to quicker recovery from exercise, better joint
mobility, and thus improved endurance. Also try amaranth, quinoa, wild rice, hemp, chia and flax.
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