Over the years, carbs have gotten such a bad rap.
Diets like the Atkins and the South Beach have caused many Americans to believe that all or
any carbohydrates are bad, when really, they aren’t. While obesity and diabetes are on the rise
nation-wide, medical experts across the world commonly agree that one of the biggest factors is
high blood sugar levels.
The kind of carbs you consume in a single meal will affect what your blood sugar levels do. A
portion of white bread is equivalent to eating table sugar in terms of the rise in blood sugar you
may experience, whereas a portion of peas can have a much slower effect.
Many people are afraid of these medical issues, yet few realize they can actually prevent or
control the onset of these problems. Choosing foods that are rich in health and carbohydrates can
reduce the risk of certain diseases. A practical way to do this is by using the glycemic index.
The Glycemic Index was designed to measure how certain foods change blood sugar levels. Here
is a simple way to understanding the Glycemic Index according to the Harvard Medical School:
Low glycemic Index: The GI should be 55 or less. Low GI foods include vegetables, fruits,
pastas, beans, legumes, low-fat dairy, whole grains and nuts.
Moderate glycemic index: The GI should be 56-69. Moderate GI foods include corn, white rice,
couscous, white and sweet potatoes, cereals such as Cream of Wheat and Mini Wheats.
High glycemic index: The GI should be 70 or higher. High GI foods include bagels, rice cakes,
white bread, most crackers, doughnuts, cakes, croissants, most packaged breakfast cereals.
Select foods that are in the low index range and sparingly eat those in the moderate and high
index group. For example, try swapping your choice of processed grains for more whole grain
like white rice for brown rice, or whole wheat bread for white bread, corn for dark greens,
cornflakes for bran flakes, or potatoes for bulgur wheat or quinoa.
Simply put, foods like sugared sodas, white rice, white bread and other kinds of processed foods
are all promoters of bad health, while foods like whole grains, fresh fruits and vegetables and
seeds and nuts promote good health. By eating a greater variety of foods low in GI, you will
stabilize your blood sugar and even stay fuller longer.
Lazarus Lynch can be reached by email at lynchle01@mail.buffalostate.edu.