Carbohydrates: Fact or Fiction

Carbohydrates: Fact or Fiction

In this article I want to spell out the facts about carbs. Let me begin by saying this: carbs are found in most fruits and vegetables, as well as milk. Those would all be good carbs. The manner in which carbs are looked at has changed in recent years. It is no longer a matter of simple and complex carbohydrates. It is now the glycemic index and glycemic load.

The glycemic index measures the rate at which food is turned into sugar, as compared to pure fructose. The glycemic load measures the amount of digestible carbs in, say, an apple or a donut. High on the glycemic index is 70 or higher. These would be bad carbs. Low on the glycemic index is 55 or lower, and these would be good carbs. The glycemic load is similar, in that a lower rating is better. A low glycemic load is 10 or under, medium is 11-19, and high is 20+.

Low Glycemic Load: 10 or under

High fiber fruits and veggies, (see link below)

Bran cereals

Chick Peas, Kidney Beans, Black Beans, Lentils, and Pinto Beans

Medium: 11-19

Pearled Barley

Oatmeal

Bulgur

Rice Cakes

Whole Grain Breads

Whole Grain Pasta

Fruit Juice (no sugar added)

High: 20+

Baked Potato

French Fries

Refined Cereal

Sweetened Beverages

Candy

Couscous

Cranberry Juice

Basmati Rice

White Flour Pasta

Most importantly is that you understand that most of your carbs, that actually should make up 45%-65% of your diet, should be from fruits and vegetables. Otherwise your carbs should come from whole grains. For a list of fiber rich fruits and veggies go to http://www.ksre.ksu.edu/humannutrition/~/doc10530.ashx. With an understanding of good and bad carbs, you should improve your ability to manage or lose weight. I hope this article helps you with this task.