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Carbohydrates are one of the macronutrients that are vital in our daily diet. Carbohydrates are compounds consisting of carbon, hydrogen and oxygen. These simple compounds can be linked together to make more complex molecules. The simplest carbohydrates are simple sugars such as glucose, fructose (fruit sugar) and galactose (milk sugar). When linking 2 units of glucose, we end up with maltose which is abundant in sprouting grains. When linking glucose with fructose, we end up with sucrose also known as table sugar abundant in sugar cane plants and sugar beets. When linking glucose with galactose, we end up with lactose, which is main sugar found in milk.
When eating carbohydrates, our bodies turn these complex compounds back into glucose for fuel. Carbohydrates that break down fast during the digestion process have the highest glycemic index. Carbohydrates that break down slowly during the digestion process have a low glycemic index thus the release of glucose into the blood stream is a gradual process.
A lower glycemic response is linked to a lower insulin need and better control of glucose and blood lipids. A list of foods is provided for your reference. This simple information has tremendous impact on our weight management and health especially considering the massive amount of diet trends advertised today. If you happened to fall for the no carbs diet, remember that the sophisticated cells in your brain prefer to operate on glucose which is the simplest and cleanest fuel.
Low Glycemic Index (GI) is 55 or less, medium is 56-69, and high is 70 or more.
If you happened to fall for the no carbs diet, remember that the sophisticated cells in your brain prefer to operate on glucose which is the simplest and cleanest fuel.
| Fruits | GI Value | Cereal/Breakfast Foods | GI Value | Vegetables | GI Value |
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Cherries Grapefruit Prunes Apricots, dried Apple Peach, canned in juice Pear, fresh Plum Strawberries Orange, Navel Peach, fresh Pear, canned Grapes Papaya Banana Kiwi Fruit Cocktail Mango Apricots, fresh Figs, dried Apricots, canned Raisins Cantaloupe Pineapple, fresh Watermelon Dates |
22 25 29 30 38 38 38 39 40 42 42 43 46 56 52 58 55 51 57 61 64 56 65 66 72 103 |
Pancakes Waffles All Bran with Fiber Bran Buds Oatmeal Muesli Oat Bran Bran Chex Raisin Bran Cream of Wheat Quick (One Minute) Oats Puffed Wheat Special K Bran Flakes Cheerios Cream of Wheat Instant Shredded Wheat Grapenuts Rice Krispies Corn Chex Corn Flakes |
67 76 38 47 49 43 55 58 61 66 66 67 69 74 74 74 75 71 82 83 92 |
Broccoli Cabbage Lettuce Mushrooms Onions Red Peppers Carrots Green peas Corn, fresh Beets Pumpkin Parsnips |
10 10 10 10 10 10 49 48 60 64 75 97 |
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