What Are Low Glycemic Carbs?
Many foods, including breads, vegetables, fruits and sweets, contain carbohydrates. Carbs take the form of sugars, fiber and starches. According to Harvard School of Public Health, the digestive system breaks down carbs at different rates and with different effects. Low glycemic carbs break down more slowly and affect blood sugar levels much less than high glycemic foods.
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Function
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The Glycemic Index rates carbohydrates based on their effect on blood sugar levels. According to the American Dietetic Association, carbohydrates are indexed by how quickly and how high they increase blood glucose levels in comparison to the effects of pure glucose. Foods are given a score on a scale of 0 to 100.
Effects
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Foods with a low glycemic index are digested and absorbed slowly, "producing only small fluctuations in our blood glucose and insulin levels." The body digests foods with a higher GI much faster, leading to marked blood sugar fluctuations and, in turn, increased sugar cravings.
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Identification
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Low glycemic foods have a GI score of 55 or lower. Examples of low GI foods include apples, bananas, sweet potatoes, kidney beans and skim milk. The glycemic index database provides GI scores for a variety of foods.
Benefits
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The Harvard School of Public Health has linked low GI foods to successful weight loss and better control of type 2 diabetes. Specific benefits of eating low glycemic foods include reduced food cravings and consistent energy levels for physical exercise.
Considerations
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The American Dietetic Association cautions that "eating combinations of foods can alter the glycemic index for each meal component." The Harvard School of Public Health advises the use of the GI as a general guide since low scores are not necessarily indicative of healthy food choices, noting that a Snickers bar has a glycemic index of 41.
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References
Resources
- Photo Credit Image by Flickr.com, courtesy of Rick Audet
