According to Harvard nutritionist Walter Willett, author of the book "Eat, Drink, and Be Healthy," although all low-carbohydrate foods are also low-glycemic index foods, not all high-carbohydrate foods have a high glycemic index. Depending on your nutrition and weight loss goals, carbohydrate and glycemic information may be important to your diet.
Carbohydrates
Carbohydrates are one of the three energy sources humans use, along with fats and proteins. According to the Harvard School of Public Health, carbohydrates are chains of sugar molecules. They are the easiest energy source for the body to break down. Sources of carbohydrates include bread, beans, pasta and sweet foods such as soda and desserts.
Glycemic Index
Glycemic index is a scale that measures how quickly a given carbohydrate affects your blood glucose levels. According to the informational website Glycemic Index from the University of Sydney, a score of 100 increases blood glucose the same as eating pure sugar. Lower scores reflect the difference between the food's effect on blood sugar and that of GI 100. According to Willett, low GI foods are easier on the pancreas and produce fewer food cravings.
Interactions
Willett reports that the more complex a carbohydrate's molecule chain, the lower its glycemic index. This is because complex carbohydrates take longer for the body to digest. A fast-digesting carbohydrate delivers all of its energy immediately, flooding the bloodstream with sugar. Slow-digesting, complex carbohydrates deliver their energy in a slow, steady stream. This creates smaller fluctuations in blood glucose levels, thus these carbohydrates have a lower glycemic index.
Low-Carbohydrate Foods
According to Dr. Mehmet Oz, co-author of "You: The Owners Manual," low-carbohydrate foods consist mostly of fats, proteins and fiber. Some examples of low-carbohydrate foods include meat, vegetables and cheese. Because glycemic index is a nutritional measure for carbohydrates, foods with no carbohydrates have no glycemic index.
Low-Glycemic Index Foods
According to Willett, raw grains and unprocessed grains have lower glycemic index than foods made from processed grains. In order to stick with the healthier, low-glycemic index carbohydrates, Willett recommends whole-grain breads and pastas, as well as fruits with a high level of dietary fiber.
References
- "Eat, Drink and Be Healthy"; Dr. Walter Willett, et al; 2006
- Glycemic Index: Home
- Harvard School of Public Health: Carbohydrates
- "You: The Owner's Manual"; Dr. Mehmet Oz; 2006
Member Comments