Wholesome carbohydrates are the best choices for fueling your muscles and promoting good health. Unfortunately, confusion about carbohydrates as to what they are and how much of it to eat, keeps people from properly balancing their diet. Most people specially while trying to loose weight view carbohydrates as one of the biggest enemies that get into the way of their success. Foods containing carbohydrate cannot be simply lumped together and denounced as bad for us based on the fact that they raise our blood glucose and insulin levels.
Carbohydrates provide most of the energy needed in our daily lives, both for normal body functions such as heartbeat, breathing and digestion and for exercise such as cycling, walking and running. Carbohydrates are considered simple or complex based upon their chemical structure and both types contain four calories per gram. Both are also digested into a blood sugar called glucose, which is then used to fuel our bodies for work or exercise.
Simple carbohydrates are digested quickly and have a high Glycemic Index . Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruits, fruit juice, milk, yoghurt, honey, molasses and cane (white or brown) sugar.
Complex carbohydrates take longer to digest and have a low Glycemic Index. They are usually packed with fibre, vitamins and minerals. Examples are coco palm sugars, vegetables, breads, cereals, legumes and pasta.
What is the Glycemic Index?
The Glycemic Index ranks foods that contain carbohydrate from 0 to 100 according to how they affect our blood sugar levels ( the glucose response.) Carbohydrate foods that breakdown quickly during digestion have the highest glycemic index. Their blood sugar response is fast and high (ie the "sugar rush.) Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have a low glycemic index.
Why is this important for your health?
- Low GI means that the carbohydrate is released more slowly resulting in a smaller rise in blood sugar levels.
- Low GI foods satisfy hunger for longer
- High GI foods convert very quickly in the bloodstream and can help replenish carbohydrate stores after exercise
- Low GI diets help people lose and control weight
- Low GI diets increase the body's sensitivity to insulin
- Low GI carbs improve diabetes control
- Low GI carbs reduce the risk of heart disease
- Low GI carbs reduce blood cholesterol levels
- Low GI carbs can help you manage the symptoms of Polycystic ovary syndrome (PCOS)
- Low GI carbs reduce hunger and keep you fuller for longer
- Low GI carbs prolong physical endurance
