As you might’ve read about the macronutrients and its usage in our body, let’s further breakdown the term “Carbohydrates” to understand it in deep. Because this is really important when consuming carbohydrates for a healthy lifestyle.
You need to understand the term – “Glycemic Index” to know why we have classified the carbohydrates into different types.
Glycemic index (GI)
It is a value used to measure how much blood sugar (glucose) will be increased by having certain types of foods. It is measured in value from 0 to 100, and high GI (value above 70) indicates that it will rapidly increase the glucose levels.
For example, rice/chocolate/sugar has high GI, and consumption of food with any of these will increase the sugar levels rapidly. But Quinoa/Broccoli/Legumes has low GI, which means consuming these food will keep your blood sugar level in a steady manner.
So based on GI, carbohydrates are two types in nature;
- Simple carbohydrates: The food has high GI value will have simple carbohydrates and this will result high fluctuation in blood sugar levels. Foods such as rice, sugar and all fast foods will have high GI value as discussed above.
- Complex carbohydrates: The foods with low GI has complex carbohydrates and this will keep the glucose level in a steady manner. Foods such as quinoa, nuts, oats, unsweetened peanut butter etc. will have low GI.
So, I really recommend to have complex carbohydrates over simple carbohydrates for those who needs an active, healthy lifestyle. And the complex carbohydrates helps to maintain the blood sugar levels in people with diabetes as well.
Try out some low GI foods, from amazon:
Takeaway
- Carbohydrates are classified into two, based on their glycemic index.
- Foods with low GI will maintain the blood sugar level in a steady manner.
- Low GI food is recommended for those people who needs active, healthy lifestyle and for those who has diabetes
- Some healthy carb foods are: Quinoa, nuts, unsweetened peanut butter, oats etc.
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