The traditional way of dividing carbohydrates was a distinction between simple and complex carbohydrates based on the number of sugars at the molecular level. The glycemic index has largely replaced this approach because some simple carbs like fructose have minimal impact on blood sugar while some complex carbs like potato starch have higher effects. The effects of a particular type of food on blood sugar offers more insight into its effect on your overall health.
Glycemic Index
The glycemic index is a ranking--from 0 to 100--of a food's effect on blood sugar. The index was developed by testing the blood sugar of subjects who had eaten a particular food after a period of fasting. The data collected result in a blood sugar curve that shows how the food affects blood sugar for a two-hour period after consumption. A high glycemic index ranking indicates a sharp, sudden spike in blood sugar followed by an equally steep decline. Foods with low glycemic index rankings have a more moderate impact on blood sugar.
Low Glycemic Index Foods
Foods with a ranking below 60 are generally considered to have a low glycemic index. According to World's Healthiest Foods, most fruits, legumes and vegetables have low or very low glycemic index rankings. Starchy vegetables like potatoes, however, are not low glycemic index foods. While most grains are not low glycemic index foods, the whole grain and unrefined varieties take longer to digest and therefore have lower glycemic index rankings, according to World's Healthiest Foods. Low glycemic index foods gradually increase your sensitivity to insulin, make it easier to lose weight, make you feel fuller longer and improve your blood cholesterol levels.
High Carbohydrate
Carbohydrates, which some diets have painted negatively, are an essential part of the human diet. Carbohydrates are basically chains of sugars and sugars are the basic unit of cellular energy, according to the Harvard School of Public Health. The glycemic index measures the effect of the carbs in a particular food, not the amount of food. A separate scale, called the glycemic load, takes into account both the amount of carbohydrates in food and the effect of those carbs on blood sugar levels, according to the Harvard School of Public Health. A glycemic load over 20 is considered high.
Benefits
Diets rich in high glycemic index foods that cause sharp spikes in blood sugar are linked with diabetes, heart disease, obesity and a range of other conditions. Some diets low in carbs can be dangerously high in saturated and trans fat, according to the Harvard School of Public Health. Eating a variety of high glycemic load, low glycemic index foods can improve diabetes and weight loss without the threat of raising cholesterol or low-density lipoprotein (LDL) levels in the blood.
Good Carbs
Good carbs, according to the Harvard School of Public Health, are those that do not cause sudden spikes in blood sugar, but that provide a significant supply of usable energy. These include whole grains, particularly barley, bulgur and oats, beans, and brown rice. Trading potatoes for yams is another way to improve the quality of your carbs. Apples, prunes, plums and pears are good carb fruits. Onions, peppers, eggplant, squash and most green vegetables are good carb vegetables.
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