The best carbohydrate-rich foods are those with complex carbs. Fruits and dairy products are digested as if they were complex carbs because of the fiber in fruits, and because of the protein in dairy products, according to the University of California Los Angeles. Complex carbs are good for you, though some raise your blood sugar quickly, having a high glycemic index or GI; others have a low GI and have a slower impact on your blood sugar.
Rice
A GI of 70 or more is considered high. One cup of steamed, long-grain white rice has 39 g of carbs and a GI of 109, 9 GI points above the standard measure of white bread at 100. This means 1 cup of steamed white rice raises your blood sugar faster and to a greater extent than one slice of white bread. A cup of boiled brown rice has 57 g of carbs and a GI of 76. If you are diabetic, rice is not a recommended source of carbs for you because of the high GI rating. If you are a healthy athlete and have finished a tough workout, white rice is an excellent choice immediately after your session while brown rice is best for other meals, according to a 2003 article by Stephen Wong, Ph.D., and registered dietitian Susan Chung, published in the "Health & Fitness Journal."
Fruits
Fruits are a healthy source of carbohydrates. The GI of fruits ranges from a high of over 70 to a low of less than 55. One cup of watermelon has 8 g of carbs but a GI of 72. Two slices of fresh pineapple have 10 g of carbs and a moderate GI of 66. A banana has 32 g of carbs and a GI of 55, the upper limit of the low GI classification. One kiwi fruit has 8 g of carbs and a low GI of 52. A cup of green grapes has 15 g of carbs and a GI of 46. If you want fruits a GI of less than 40, grab an apple, 20 pieces of cherries or a pear.
Cereal and Milk
Enjoy a low-GI breakfast of a ½ cup of an all-bran cereal topped with five to six pieces of dried apricots and 1 cup of skim milk. The cereal has 22 g of carbs and a GI of 42. The apricots have 13 g of carbs and a GI of 31 while the milk has 11 g of carbs and a GI of 32.
References
- University of California Los Angeles: Dining: Complexity of Carbs
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; November/December 2003
Member Comments