Understanding Carbohydrates is a very important issue for diabetics because glycemic
potency varies based on the glycemic index(GI), different carbohydrate
foods that you eat will have dramatically different effects on your
blood glucose levels.
What is Glycemic Index(GI)?
The
GI index is a system for ranking carbohydrates according to how quickly
they are converted to glucose. Foods with a low GI (less than 55) are
absorbed into the blood stream slowly.
There are 2 types of carbohydrates:
1. Simple carbohydrates
Carbohydrates broken down quickly in the digestive system, therefore glucose are released quickly into bloodstream, such as chocolate, glucose,...etc.
2. Complex carbohydrates
After
entering the digestive system, complex carbohydrates are broken down
slowly such as whole grain, grapefruit, and apples. Therefore glucose is
released gradually into the bloodstream.
Understanding simple
and complex carbohydrates and the GI index will help you to choose the
right type of carbohydrates in creating a specific meal plan tailoring
to your own needs.
Please do not think that all complex carbohydrates
have a low GI. Some complex carbohydrates contain a lot of simple
carbohydrates, such as Baked Potatoes, Corn Flakes, Watermelons, and
white bread have GIs higher than 72, while others have very low GIs such
as grapefruits, lentils, and apples.
We know that combinations of
high GI and low GI in one meal is the better choice to keep both your
glucose and insulin levels lower over the course of a whole day.
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Health Researcher and Article Writer. Expert in Health Benefits of Foods, Herbs, and Phytochemicals. Master in Mathematics & Nutrition and BA in World Literature and Literary criticism. All articles written by Kyle J. Norton are for information & education only.
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