Carbohydrates Glycemic Index: the Good, the Bad (and the Ugly!) Carbohydrates

The carbohydrates glycemic index has become a trademark when it comes to classifying carbohydrates. This index is used to measure how a certain food can rapidly cause your blood sugar level to rise in comparison with glucose. These foods are divided into high, medium or low carbohydrates glycemic index.

Although this is a valuable too particularly to those suffering from diabetes, the carbohydrates glycemic index confines itself to the standard amount measurement of carbohydrates. Some foods contain a small percentage of carbs and so their glycemic index value may not be equal or as relevant as their glycemic load.

To be able to understand the importance of these carbohydrates in your diet and how it differs from fats and proteins, it is important to remember these two things:

• Carbohydrates, compared to fat and protein, are more readily converted into glucose which is why it is most preferred by the body as the source of energy.
• All foods need to convert to glucose before it can be used as source of energy since the body is running on glucose.

Due to the differences in their chemical structures, both simple and complex carbohydrates can affect the body in various ways.

Foods containing simple carbohydrates, based on carbohydrates glycemic index, are basically glucose or sugars and so they are quickly absorbed into the bloodstream which may cause the blood sugar levels to rise – except for fructose which are actually fruit sugars. Blood sugar levels should be kept in a certain range and the body responds by telling your pancreas to secrete insulin into your digestive system. This is due to the fact that insulin helps mop up the excess blood sugar and disperse it into other body parts.

Unluckily, the pancreas usually overreacts to this abrupt rise in blood sugar and it sometimes secretes too much insulin. When this happens, in just within an hour or so, insulin has mopped up all the excess blood sugar and so the levels drop and this will then cause you to feel hungry. This rapid rising and falling in your blood sugar levels due to excess insulin production is not good for your eating habits and to your health. Within over time, these blood sugar level spikes may lead to insulin insensitivity, type II diabetes and glucose intolerance.

On the other hand, according to the carbohydrates glycemic index, foods that contain complex carbohydrates require more time to break down into glucose. This means they do not raise the blood sugar levels as fast as simple carbohydrates do. This is the reason why nutritionists often recommend lesser consumption of simple carbohydrates and opt for complex carbohydrates instead. You can find these foods listed on the carbohydrates glycemic index for easier identification.

Dietary fibers, which are very complex carbohydrates, have a complicated chemical structure and our body cannot metabolize it. These dietary fibers passes through our body undigested. Although this is the case, these fibers are still important for both weight control and health maintenance as it helps the body process the wastes efficiently and makes us feel fuller longer. These dietary fibers can also protect us against various digestive diseases and even cancers.

If you are to base your diet on the carbohydrates glycemic index, make sure to prepare a balanced menu. Remember that high carbohydrates may be bad for your health, but too low carbohydrates are bad as well.

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