List of Good Carbs for Diabetics. According to the National Diabetes Education Program, 8. U. S. Whether you have this disease or not, limiting your high glycemic index - - GI - - carbs is a good habit to establish. The GI and glucose load - - GL - - indicate how foods affect your blood sugar and insulin levels. The lower the GI and GL, the better. An apple has a GI of 4. Photo Credit Stockbyte/Stockbyte/Getty Images. When you eat a meal, your blood sugar rises and falls. The quality and the quantity of the carbs you eat determine how high your blood sugar rises and how long it remains that way. The GI value defines the quality of the carbs. This value can be from 0 to 1. The GL value defines both the quality and the quantity of carbohydrate in one value, making it the best way to determine how a particular food will affect your blood sugar and insulin levels. The formula is: GL = (GI x the amount of carbohydrate) divided by 1. For example, if an average apple has a GI of 4. GL value is 6: GL = 4. Prunes in a bowl. Photo Credit ffolas/i. Stock/Getty Images. According to the Harvard Medical School, good whole fruits to consider for a low- GI carb include apples, prunes and grapefruit. A medium- sized apple has a GI value of 3. GL value of 6. Three medium- sized prunes have a GI value of 2. GL value of 1. 0. An average grapefruit has a GI value of 2. GL value of 3. Fresh carrots. Photo Credit NA/Photos. Getty Images. Most vegetables are low on the GI and GL scale, such as dark leafy greens, broccoli, squash and other low- starch veggies. Carrots have a GI value of 3. GL value of 2. An average yam has a GI value of 5. GL value of 2. 0, making it a better option than your typical russet potato. Enjoy Quinoa. Photo Credit Ryan Mc. Vay/Photodisc/Getty Images. Believe it or not, you can enjoy grains on a low- GI diet. The one grain that packs the most nutrition is quinoa. In a 1. 50- gram serving, its GI value is 5. GL value is 1. 3. It may be slightly high on the GL scale, but the nutrition it offers is well worth the cost. Barley offers a lower cost with its GI at 2. GL at 1. 2 for a 1. Brown rice and whole- wheat kernels are also good choices. Lentils have a low GI. Photo Credit John Foxx/Stockbyte/Getty Images. Not only are beans and nuts high in protein and fiber, they weigh in with an impressive low GI value. Fifty grams of peanuts have a GI of 7 and a 0 GL. A 1. 50- gram serving of soybeans has a GI of 1. GL. Lentils and chickpeas also offer a low GI/GL index. Excellent Sources of Complex Carbohydrates. Complex carbohydrate foods are basically those in wholegrain form such as wholegrain breads, oats, muesli and brown rice. Complex carbs are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day. Natural carbs are also a better choice when losing weight on the GI diet plan. All carbohydrates are broken down to glucose to produce the energy molecule ATP (adenosinetriphosphate). The efficiency of this whole process also depends on many vitamins and minerals. Most natural, complex carbohydrate sources such as those listed in the table below naturally provide many of the vitamins and minerals needed for energy production.
Simple, refined carbs found in many processed, convenient foods tend to be devoid of these natural nutrients, therefore there is a greater risk that some of the energy will be converted into fat and stored. This is often the case even if the calorie content of the simple carb is lower than the calories in the complex carbohydrate source. Natural complex carbs are often devoid of additives and preservatives unlike many processed simple carb sources. Products that contain a large portion of these staple ingredients are usually a good high complex carbohydrate source, see the second list. Still, the best way to provide your diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice. With more than 20 years of experience in the fitness industry, she. For years we've been hearing that cutting carbs should be a cornerstone of most diets when you're trying to lose weight but not so fast! Turns out, there are some. Natural complex carbohydrate foods (1. Carbs (grams)Oat bran (raw)6. Wheatgerm (crude)5. Barley (pearled - raw)2. Maize. 77. 7. Buckwheat. Cornmeal (whole- grain, Yellow)7. Oatmeal. 62. The food list below shows healthy sources of processed complex carbohydrates. Sources of complex carbohydrates (1. Carbs (grams)Pasta (corn - cooked)2. Wholemeal macaroni (cooked)2. Spaghetti (corn - cooked)3. Brown rice (long grain- cooked)2. Potatoes (boiled - cooked in skin)2. Whole- wheat breads. Granary bread. 43. Rye Bread. 48. 3. Bagel plain. 53. 4. High fiber breakfast cereals. Porridge oats. 62. All bran. 80. Weetabix (whole grain biscuit) 8. Shredded Wheat (Spoon- size - Post)8. Crispbread (rye)8. Muesli. 77. 8. Cassava (raw)3. Yam (raw)2. 7. 9. Oat Cookies (regular)6. Peas (edible- podded, raw)7. Beans (baked)2. 1. Lentils (boiled)2. Be aware though that while a product, like corn flakes cereals, contains cornmeal, high amounts of sugar and fats maybe added to increase the taste, but destroy the nutritional value. Weight loss progress often slows due to a lowered metabolism. Increase metabolism before cutting calories and verylow calorie diets wont be necessary.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |