This booklet identifies the three key steps to carb counting: 1) identifying foods that have carbohydrate, 2) identifying a carbohydrate choice, and 3) counting the total amount of carbohydrate in your meal or snack. By: Rachel Neifeld, RD, CDNYou may have heard that eating foods lower on the Glycemic Index (GI) is healthy, but what does glycemic index really mean?
This full-color booklet uses illustrations and easy-to-read text to explain the basics of carbohydrate counting and good nutrition.
What foods are low and high on the glycemic index?The Glycemic Index is a ranking system designed to determine which carbohydrate-containing foods are more rapidly absorbed in the body and which are more slowly digested and absorbed.
Information on sugar alcohols, glycemic index and more is included, plus space for an individualized food plan. The e-mail address is not made public and will only be used if you wish to receive a new password or wish to receive certain news or notifications by e-mail. Examples of carbohydrate-containing foods include: grain products (bread, pasta and cereals), some dairy products (including milk and yogurt), fruits, starchy vegetables and legumes (including potatoes, peas, corn and beans).


The catch is that even though the carbohydrates in a particular food may be more slowly absorbed than those in another food, this does not necessarily mean that one is “healthier” than the other. Take a baked potato, for example, which is actually higher on the glycemic index than potato chips. Most people recognize that the high fat, salty potato chips are not better for one’s health than the potassium and vitamin C-rich, virtually fat-free potato. The lower GI value of the chips is actually due to their fat content, which slows down digestion and carbohydrate absorption into the bloodstream hence creating a slower blood glucose rise when compared to a baked potato, which doesn’t contain fat to slow its absorption. The same goes for ice cream which is also a low GI food, though this does not mean it is a “health” food. GI looks at foods individually, when in reality there are many factors that can affect how our bodies process and respond to a particular food, including fiber, protein and fat content, how much of the food we eat, how the food is prepared and stored, and other foods that we consume with it. For example, if that high GI potato is made into potato salad tossed with a vinaigrette dressing and kept in the fridge, it will have a much lower GI than freshly baked potatoes.


This is because the cold storage increases the potatoes' resistant starch content and the acid in the vinaigrette slow stomach emptying, therefore slowing blood sugar rise.  To prevent rapid blood sugar spikes, a meal should be looked at as a whole instead of focusing on the GI of its individual food components. As a result, even if a food is high on the GI, the meal as a whole will create a stable rise in blood sugar.
Soluble fiber, found in barley, oats, legumes, and root vegetables (including potatoes!), absorbs water making the contents of the stomach more gelatinous and viscous. This binding nature causes nutrients from foods, including sugars, to be absorbed more slowly into the bloodstream. Protein and fat, as noted above, also slow down digestion which reduces spikes in blood glucose as well.



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Comments

  1. BAKINEC_777

    And women to cancer, heart illness, diabetes and.

    01.05.2014

  2. Odinokiy_Princ

    You require that industrial baker's yeast.

    01.05.2014

  3. SimpotyagaChata

    Fish, a turkey sandwich on whole grain some.

    01.05.2014

  4. VUSALIN_QAQASI

    College or college friends seem to be existing on a equivalent diet the truth is most bodybuilders, fitness buffs, and.

    01.05.2014

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