November 28, 2022
Unpack the world of carbohydrates, glycaemic index, and how it affects your metabolic health with our comprehensive guide. Understand the different types of carbs, discover a list of low to high GI foods, and learn how carbs impact your blood sugars.
Carbohydrates are a macronutrient available in various forms. We've all heard of them, but why do they get so much air time? Let's dive into our carbohydrates guide.
Carbohydrates are generally broken down into two broad categories: simple and complex.
Understanding the different types of carbohydrates and their glycaemic index is crucial for managing your metabolic health.
The process of carbohydrate metabolism involves several steps, primarily digestion, absorption, and glucose metabolism.
The glycaemic index definition refers to how rapidly a food is digested and absorbed into the bloodstream. This influences blood glucose levels. The GI scale ranges from 0 to 100, with values categorised as low (0-55), medium (56-69), and high (70-100).
Foods with a high GI tend to move quickly into the bloodstream and are more likely to cause a glucose spike. These foods usually contain simple sugars or highly processed carbohydrates with low fibre content. Conversely, low GI foods, often whole foods high in fibre, fat, or protein, have a minimal impact on blood glucose levels.
For example, the glycaemic index of brown rice is approximately 52, whereas the white basmati rice glycaemic index is 84. This means that cooked brown rice may have less of an impact on your blood sugar levels.
Low GI carbohydrate examples include:
Medium GI foods include:
High GI foods include:
Glycaemic load is used to determine the impact of a portion of carbohydrates on blood glucose response.
Glycaemic load formula: glycaemic load = glycaemic index x carbohydrate content / 100
Even if you were to only consume low GI foods, the portion of this food will impact your glucose responses. For example, there will be a difference in glucose response if you were to consume 1 apple versus 3 apples in one sitting.
While the glycaemic index is valuable, it's essential to understand that various factors can affect your glucose response:
A diet rich in fruits and vegetables can help reduce your risk of diabetes, heart disease, stroke, some cancers, and digestive problems.
Fruits and vegetables are generally rich in complex carbohydrates and are an excellent source of fibre. It's recommended to consume at least 2 serves of fruit and 7 serves of vegetables per day. Opt for a rainbow of vegetables each week, including green and purple vegetables such as spinach, purple cabbage, purple carrots, kale, or bok choy.
Interestingly, the order in which you consume your foods can affect your glucose response. Eating vegetables first can lower your glucose spikes. Ways to incorporate a vegetable starter include:
It's always advisable to consult an accredited practising dietitian for personalised advice on your diet. They can help you understand your unique metabolic needs and guide you on the best ways to maintain balanced glucose levels.
To keep track of your metabolic health and improve your diet, consider Vively. Vively is a metabolic health platform that uses continuous glucose monitors (CGMs) to help you understand how different food types affect your body. This data can be used to optimise your lifestyle in small, manageable ways, enhancing your glucose control. By providing insights into the impact of your dietary choices, Vively is an invaluable tool for managing your metabolic health effectively.
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Unpack the world of carbohydrates, glycaemic index, and how it affects your metabolic health with our comprehensive guide. Understand the different types of carbs, discover a list of low to high GI foods, and learn how carbs impact your blood sugars.
Carbohydrates are a macronutrient available in various forms. We've all heard of them, but why do they get so much air time? Let's dive into our carbohydrates guide.
Carbohydrates are generally broken down into two broad categories: simple and complex.
Understanding the different types of carbohydrates and their glycaemic index is crucial for managing your metabolic health.
The process of carbohydrate metabolism involves several steps, primarily digestion, absorption, and glucose metabolism.
The glycaemic index definition refers to how rapidly a food is digested and absorbed into the bloodstream. This influences blood glucose levels. The GI scale ranges from 0 to 100, with values categorised as low (0-55), medium (56-69), and high (70-100).
Foods with a high GI tend to move quickly into the bloodstream and are more likely to cause a glucose spike. These foods usually contain simple sugars or highly processed carbohydrates with low fibre content. Conversely, low GI foods, often whole foods high in fibre, fat, or protein, have a minimal impact on blood glucose levels.
For example, the glycaemic index of brown rice is approximately 52, whereas the white basmati rice glycaemic index is 84. This means that cooked brown rice may have less of an impact on your blood sugar levels.
Low GI carbohydrate examples include:
Medium GI foods include:
High GI foods include:
Glycaemic load is used to determine the impact of a portion of carbohydrates on blood glucose response.
Glycaemic load formula: glycaemic load = glycaemic index x carbohydrate content / 100
Even if you were to only consume low GI foods, the portion of this food will impact your glucose responses. For example, there will be a difference in glucose response if you were to consume 1 apple versus 3 apples in one sitting.
While the glycaemic index is valuable, it's essential to understand that various factors can affect your glucose response:
A diet rich in fruits and vegetables can help reduce your risk of diabetes, heart disease, stroke, some cancers, and digestive problems.
Fruits and vegetables are generally rich in complex carbohydrates and are an excellent source of fibre. It's recommended to consume at least 2 serves of fruit and 7 serves of vegetables per day. Opt for a rainbow of vegetables each week, including green and purple vegetables such as spinach, purple cabbage, purple carrots, kale, or bok choy.
Interestingly, the order in which you consume your foods can affect your glucose response. Eating vegetables first can lower your glucose spikes. Ways to incorporate a vegetable starter include:
It's always advisable to consult an accredited practising dietitian for personalised advice on your diet. They can help you understand your unique metabolic needs and guide you on the best ways to maintain balanced glucose levels.
To keep track of your metabolic health and improve your diet, consider Vively. Vively is a metabolic health platform that uses continuous glucose monitors (CGMs) to help you understand how different food types affect your body. This data can be used to optimise your lifestyle in small, manageable ways, enhancing your glucose control. By providing insights into the impact of your dietary choices, Vively is an invaluable tool for managing your metabolic health effectively.
Get irrefutable data about your diet and lifestyle by using your own glucose data with Vively’s CGM Program. We’re currently offering a 20% discount for our annual plan. Sign up here.
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