Carbohydrates
and the Glycemic Index
The science
of dietary carbs and the role of carbs in our daily diet is constantly
evolving. Up until recently, diet nutritionists classified carbohydrates
as either 'simple' or 'complex.'
Simple carbs
were the sugars; complex carbohydrates were the starches. It was recommended
that we limit our intake of simple carbohydrates and get most of our fuel
requirements from the starches.
Paying strict
attention to simple and complex carbohydrate intakes was thought to be
particularly important for people with diabetes. However, current research
indicates that these theories may be inadequate. Foods are now rated on
a scale called the glycemic index or GI.
Glycemic
Index Points
- The Glycemic
Index is a new method of classifying carbohydrates according to how
quickly they raise the glucose level of the blood after eating.
- The glycemic
index is useful for weight loss and better diet nutrition.
- People
with diabetes, coronary heart disease and obesity can benefit from eating
at least one low GI food at each meal, as long as it is also low in
fat, sugar, salt and high in fiber.
- Having
4-5 small meals a day with low GI foods is better than fewer larger
meals.
- A low
GI rating of a food does not mean you can eat a larger serving of that
food - the total amount of calories consumed is still important for
weight control.
Glycemic
Index Bottom Line Diet Advice
Choose a
diet containing plenty of fruits, vegetables and pulses/legumes but with
smaller helpings of potatoes and less highly refined grain products and
concentrated sugar.
Related Glycemic Index Links
Glycemic
Index
Low GI Diet
Low GI Diet Foods
Low-GI Diet Meals
Low GI Diet Snacks
How is Glycemic Index Measured
Glycemic Load
Glycemic Index Advice
Glycemic Index & Weight Loss
Glycemic Index Diets and Obesity
Low GI Diets: Weight Loss
Study
Glycemic Index: List of Foods
High GI Foods
Glycemic Index and Foods
What Determines Glycemic
Index Values of Carbs
Effects of Fiber on Glycemic Index
Value of Foods
Effect of Acid on
Glycemic Index Value of Foods
Effects of Fat on Glycemic Index Value
of Foods
Glycemic Index and Meals
Low GI Diet and Potatoes
GI Value of Rice, Potatoes,
Pasta and Bread
GI Value of Carrots
GI Value of Sugar
Glycemic Index and Fruit
Glycemic Index and Diabetes
Carbs and Glycemic Index
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