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Tuesday, 19 November 2013

Diabetes-How to Get High Carbohydrate Quality

Understanding Carbohydrates is a very important issue for diabetics because glycemic potency varies based on the glycemic index(GI), different carbohydrate foods that you eat will have dramatically different effects on your blood glucose levels.

What is Glycemic Index(GI)?
The GI index is a system for ranking carbohydrates according to how quickly they are converted to glucose. Foods with a low GI (less than 55) are absorbed into the blood stream slowly.

There are 2 types of carbohydrates:
1. Simple carbohydrates
Carbohydrates broken down quickly in the digestive system, therefore glucose are released quickly into bloodstream, such as chocolate, glucose,...etc.

2. Complex carbohydrates
After entering the digestive system, complex carbohydrates are broken down slowly such as whole grain, grapefruit, and apples. Therefore glucose is released gradually into the bloodstream.

Understanding simple and complex carbohydrates and the GI index will help you to choose the right type of carbohydrates in creating a specific meal plan tailoring to your own needs.
Please do not think that all complex carbohydrates have a low GI. Some complex carbohydrates contain a lot of simple carbohydrates, such as Baked Potatoes, Corn Flakes, Watermelons, and white bread have GIs higher than 72, while others have very low GIs such as grapefruits, lentils, and apples.
We know that combinations of high GI and low GI in one meal is the better choice to keep both your glucose and insulin levels lower over the course of a whole day.

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