Over the past few years, the idea that carbohydrates are responsible for obesity has gradually seeped into our national diet dialogue. As a result, many weight-conscious people cut out whole fruits from their diet, thinking that fruits contain too many carbohydrates. This carbohydrate-restriction philosophy is due to a misunderstanding of the role of insulin and the metabolic dysfunction that accompany weight gain and aging. Carbohydrate restriction is not a good approach to sustained weight loss and good health.

Obtaining dietary carbohydrates from foods (e.g., vegetables, whole fruits, and whole grains) is an important component of an effective anti-aging weight-management program. What's important to understand, however, is that not all carbohydrates are created equal. Complex carbohydrates, such as those found in leafy vegetables and whole grains, are an important part of a healthy diet. They are absorbed slowly and do not cause rapid increases in blood sugar levels.

To better monitor the kind of carbohydrates we eat, it's helpful to understand the concepts of "glycemic index" and "glycemic load." The glycemic index is a measure of how much insulin a particular food will stimulate based on its carbohydrates. The glycemic load, which is based on the actual impact that typical meals have on blood glucose levels, is probably a better indicator because not all foods with a high glycemic index actually stimulate the rapid release of insulin (watermelon, for instance). Once again, foods with a high glycemic load tend to stimulate overproduction of insulin and should be avoided. For a list of common foods and their glycemic index and glycemic load, see Table 1.