Carbohydrate: Any of a group of organic compounds that includes sugars, starches, celluloses, and gums and serves as a major energy source in animal diets.
Carbohydrates are the main source of fuel for the brain and the muscles.
Proper intake of carbohydrates is very important because carbohydrates have a direct impact on insulin levels. Optimal carbohydrate intake involves consumption of:
A.) Carbohydrates with a low glycemic index (GI)
- The GI refers to the rate of absorption, i.e. how fast does it go from being food in the mouth to glucose in the blood.
- Glucose has a GI of 100.
B.) Carbohydrates with a low glycemic load
- The glycemic load refers to the total amount of glucose entering the blood, and indicates the corresponding load of insulin released by the pancreas .
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Some natural carbohydrates may have a medium to high GI, but will have a low GL. |
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Most refined/processed carbohydrates will have a medium to high GI, but will also have a high GL.
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For successful insulin control, it is important to consume carbohydrates with a low GI and GL. From the glycemic index & load, we observe:
1.) Vegetables and fruits are the best carbohydrate sources.
2.) Natural foods and minimally processed foods are the best carbohydrate sources.
- In order to allow the body to adapt to a low glycemic diet, it is important to remove the stimulus of high blood sugar from the pancreas
- Starchy vegetables (i.e. potatoes, parsnips, corn), tropical fruits/melons (i.e. mango, watermelon, cantaloupe, pineapple) and all refined carbohydrates (i.e. breads, rice, pasta, cookies, crackers) are to be avoided when transitioning to a low glycemic diet.
4.) A balanced meal will lessen the glycemic impact (GI and GL)of a carbohydrates.
- When small amount of protein/fat is eaten with a carbohydrate, the GI of the carbohydrate is minimized
- Fiber slows down the absorption of carbohydrates
- Stay away from typical meal pairings like: pizza, donuts, pancakes, hash browns, cookies, bread and butter, a loaded potato, steak and cheese sub, eggs and pancakes, or of course cheese burger and fries.
