Carbohydrates are broken down into simple or complex. Simple carbohydrates have one of two sugars such as fructose or galactose. Complex carbohydrates contain three or more sugars. However, this breakdown does not do enough to explain how carbohydrates affect blood sugar. For this reason, the glycemic index was created. According to the Harvard School of Public Health, the glycemic index serves to break down carbohydrates into groups based on how quickly and how high they boost blood sugar.
Glycemic Index
Carbohydrates are broken down in the glycemic index and given a point value based on a 100-point scale. Within that 100-point scale, foods below 55 are considered to have a low glycemic level, 56 to 69 are considered moderate and above 70 are considered high.
High Glycemic Index
High-glycemic foods digest easily and cause a quick and high increase in blood sugar. According to a 2008 study published in the "American Journal of Clinical Nutrition," eating a diet with consistent high glycemic index foods can increase your risk of certain chronic diseases such as diabetes and heart disease. A 2008 study published in the "American Journal of Clinical Nutrition" discovered a connection between high glycemic index diets and an increased risk in breast cancer.
Breads, Grains and Cereals
When it comes to breads and grains, the more refined the grains are, the higher the glycemic index will be. According to the Glycemic Index at the University of Sydney, some of the higher grains and breads include white rice with an index of 89, instant oatmeal at 83, rice cakes at 81, gluten-free corn pasta at 78, long-grain rice at 76, white bread at 75, barley flour bread at 74, couscous at 69 and taco shells at 68. Many popular commercial cereals have a high glycemic index.
Fruits and Vegetables
While fruits and vegetables provide a great source of nutrients, some rank high in the glycemic index. Broad beans, parsnips and potatoes are all vegetables with a glycemic index of about 70. Fruits with a high glycemic index include apricots, bananas, cantaloupes, dates, figs, kiwis, papayas, pineapples, raisins and watermelons.
References
- "American Journal of Clinical Nutrition"; Glycemic Index, Glycemic Load, and Chronic Disease Risk- A Meta-Analysis of Observational Studies; AW Barclay et al.; March 2008
- "American Journal of Clinical Nutrition"; Carbohydrate Intake, Glycemic Index, Glycemic Load, and Risk of Postmenopausal Breast Cancer in a Prospective Study of French Women; M. Lajous et al.; May 2008
- The University of Sydney; Home of the Glycemic Index; March 25, 2010
- MedlinePlus; Carbohydrates; June 14, 2011
- Harvard School of Public Health: The Nutrition Source
- Fat Free Kitchen: Glycemic Index Chart
Member Comments