Become a Carbohydrate Detective
Many people who were more committed to a better life believed carbohydrates to be always detrimental to health. Still, what if I told you not all carbohydrates are bad? Let’s examine the reality about carbohydrates more closely and see how, depending on our usage, they may be either beneficial or detrimental.
You need carbs to stay healthy, but it’s important to know that not all carbs are the same.
Though Most people think of carbs as a single group, but they are actually very different. On this spectrum are both good and bad choices, as well as some that might not be the best for our health.
Unhealthy refined carbohydrates
- Processed Foods: White bread This kind of bread doesn’t have as much fiber and nutrition as other kinds because it’s made with refined flour. Whole grain alternatives might be better for you than this one, even though it’s soft and easy to chew.
- White Bread: This kind of bread is made from refined flour, which strips away much of the grain’s fiber and nutrients. It’s soft and easy to chew, but it might not provide the same health benefits as whole grain alternatives.
- Sugary Drinks: These beverages, often packed with added sugars, can be hard to resist because of their sweet flavor. However, drinking them in large amounts can lead to health problems like obesity and diabetes.
These items might seem appealing, but they can actually harm our bodies more than help. So, why is that? Let’s explore this a bit further.
Do you ever feel sleepy after lunch, like you need a power nap?
It’s not just something you made up in your mind. The real issue often stems from what we’ve consumed, particularly if the meal was loaded with carbohydrates, as you might have guessed.
Let's understand why this happens.
Carbohydrates are an essential part of our diet, and when we eat them, our bodies break them down into glucose during digestion. This is where simple carbs, like those found in processed foods, can be a bit problematic. They can cause a quick spike in blood sugar levels, which triggers our bodies to release insulin to help bring those levels back down. While this is a normal process, the rapid increases and decreases in glucose can leave us feeling fatigued and drained afterward, a phenomenon often referred to as post-meal tiredness or postprandial somnolence.
Should we avoid carbs for a healthier life?
Not quite. It’s not about avoiding all carbs; it’s more about being aware of how much and what kind you’re eating.
Simple and complex carbohydrates!
Carbohydrates are the body’s primary source of energy, but not all carbs are found equal for health benifit. They come in two main types: simple and complex carbohydrates.
Simple Carbohydrates
Think of these as “quick energy” sources. Simple carbs, like sugars, digest rapidly and cause rapid blood sugar spikes.
Examples:
- Table sugar
- Candy
- White bread
- Soda
- Pastries
While some simple carbs occur naturally (like in fruits and milk), most refined sugars in processed foods should be limited.
Complex Carbohydrates
These are the “slow and steady” energy providers. They have longer chains of sugar molecules, which take more time to digest, keeping you full longer and maintaining stable blood sugar levels by releasing glucose gradually in blood stream, keeping blood sugar normal and helping to prevent dreaded tiredness.
Examples:
- Whole grains (brown rice, quinoa, whole wheat bread)
- Vegetables (sweet potatoes, carrots, broccoli)
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds
Choosing more complex carbs over simple ones can help with sustained energy, better digestion, and overall health. Instead of grabbing a sugary snack, go for whole grains or veggies to keep your energy levels steady throughout the day.
Food Swap
| Instead of | Have |
|---|---|
| Fruit Juice | Whole Fruits |
| White Bread | Whole wheat bread |
| Vada pav | Idli Sambhar |
| White Rice | Brown Rice |
| Soft Drink | Lime Water |
| Fried Chicken/Fish | Grilled/ boiled/Roasted fish chickrn |
With the inclusion of fruits, vegetables, and whole grains making up a significant portion of your diet, you’re not just eating better; you’re ensuring a more stable energy release throughout the day.
Choosing Right Carbs
But how do you choose the right carbs? Let us understand the quality of carbs, which is more important than quantity. Two terms, the Glycemic Index (GI) and Glycemic Load (GL), define the quality of carbs
| Range | Glycemic Index (GI) | Glycemic Load (GL) |
|---|---|---|
| Low | 0-55 | 01-10 |
| Medium | 56-69 | 11-19 |
| High | 70 or Higher | 20 or Higher |
Glycemic Index (GI):
- GI is a scale from 1 to 100 in number that classifies carbohydrate-containing foods based on how quickly they increase sugar levels in the blood.
- Foods low on the glycemic index (GI) scale digest and absorb more slowly, which gradually increases blood sugar levels. Foods with a high GI, on the other hand, rapidly break down and raise blood sugar levels. Knowing GI can assist one in controlling blood sugar levels, particularly for those with diabetes or those trying to have steady energy levels all through the day. Selecting low-GI foods, such as whole grains, legumes, and non-starchy veggies, helps one better control their blood sugar levels and advance general health and well-being.
Glycemic Load (GL):
- GL estimates the sugar in the blood rises after eating a certain amount of food, taking into account the carb content in the serving food portion size.
- By combining portion control with smart food selections, we can pave the way for a balanced and nourishing diet that supports our health and wellness goals.
Common foods and their GIs and GLs
| Food | Glycemic Index (GI) | Glycemic Load (GL) |
|---|---|---|
| White Rice | 73 | 17 |
| Brown Rice | 68 | 16 |
| Whole wheat Bread | 69 | 9 |
| White Bread | 71 | 10 |
| Watermelon | 72 | 4 |
| Banana | 51 | 12 |
| Carrot | 47 | 3 |
| Potato (Baked) | 85 | 26 |
| Sweet Potato (Baked) | 70 | 22 |
| Quinoa | 53 | 13 |
| Apple | 39 | 6 |
| Orange | 40 | 5 |
| Chickpeas | 28 | 9 |
| Lentis | 32 | 5 |
| Oatmeal | 55 | 13 |
REMEMBER
- Not all carbs are bad.
- Complex carbs, GI, GL—they all play a part.
- Keep an eye on portion sizes.
You have the power to be a great detective of your own health, choosing allies in carbs that support your well-being and steering clear of those that don’t serve you. So, the next time you find yourself demonizing all carbs, remember: moderation, variety, and the quality of your choices can transform carbs from your dietary enemy into your ultimate ally in achieving your health goals.
Opting for brown rice over white rice, or whole fruits over fruit juice, can make all the difference in managing blood sugar levels effectively.
