Carbohydrates
are the body's most efficient energy source, found primarily in breads, cereals,
pastas, rice, fruits and vegetables. Carbs are needed in the diet because they
supply fiber, vitamins and minerals, and convert easily to sugar for generating
energy.
There
are simple and complex carbohydrates. Simple carbohydrates such as fruits convert
to sugar faster than complex carbohydrates such as whole grains that require more
complicated digestion. However, the quicker they convert to sugar, the more likely
they will imbalance your blood sugar. Constantly high blood sugar over time can
result in diabetes.
The
body processes carbs into glucose (a sugar) for energy production and it stores
glucose in the form of glycogen in muscle tissue and the liver. That is the reason
why excessive workout results in tired muscles which lose their stores of glycogen.
The
glycemic index (GI) of food is a ranking of foods based on their immediate effect
on blood glucose (blood sugar) levels. Carbohydrate foods that breakdown quickly
during digestion have a fast and high blood sugar response. These have the highest
glycemic indexes. Carbohydrates that breakdown slowly, releasing glucose gradually
into the blood stream, have low glycemic indexes. Low GI foods keep blood sugar
from fluctuating drastically. High GI provide a quick energy pickup but also a
quick drop unless accompanied by slower burning fuel like protein or fat.
A
GI value tells you only how rapidly a particular carbohydrate turns into sugar.
It doesn't tell you how much of that carbohydrate is in a serving of a particular
food. The carbohydrate in watermelon, for example, has a high GI. But there isn't
a lot of it, so watermelon's glycemic load is relatively low.
Bread
and bakery products, breakfast cereals, couscous, white rice, brown rice, rice
cakes, dates, raisins, pasta & noodles, split pea soup, baked potato, microwaved
potato all have high GL (glycemic load) values and are also fast sugar release foods.
The
best carbs for nutrition packed value and low sugar release are all-bran cereal,
apples, carrots, chick peas, grapes, kidney beans, oranges, peaches, peanuts,
pears, pinto beans, red lentils, strawberries and sweet corn.
Of
medium desirability are multi-grain and whole wheat bread, rice bread, rye and
pumpernickel bread, Swiss Muesli, oat bran, cornmeal, rye crisp, custard, pudding,
yogurt, apple, apricots, under ripe banana, grapefruit, grapes, kiwi, mango, orange,
peach, pear, pineapple, plum, strawberries, tomato juice, watermelon, garbanzos,
beans, lentils, protein bars, milk, chocolate milk, dairy, peanuts, popcorn, tomato
soup, minestrone, lentil soup, honey, green pea, carrots, tortilla.
The
absolute worst offenders are baked Russet potatoes (red and purple potatoes are
OK), cornflakes and white flour bread. These turn into sugar almost immediately
and can imbalance your blood sugar very quickly.
This
information is helpful when you want to lose weight or do serious workout. Low
glycemic foods before exercise will burn slower and give sustained release energy.
High glycemic foods after exercise will quickly supply needed energy. High glycemic
foods will put extra inches on your waist, while low glycemic foods will help
you take them off.
