When the market is full of fast and canned food, and you get confused to pick up healthy choices from vast options. Following the strict diet makes you question yourself: Is carb good or bad? Well, it is both. We have a Glycemic Index to save us from this dilemma.
Glycemic Index is kind of a tool that assesses the quality of carbohydrate in the food. GI is very useful for your diabetic friend who has to control their glucose and insulin intake. High GI food spikes your blood glucose level and may not be good for diabetic people.
The Glycemic Index(GI) is a relative ranking of carbohydrate in foods according to how they affect glucose levels. Natural and homemade food have low GI compared to refined and processed food.
The food which has high glycemic index are rapidly digested, absorbed and metabolized in the body. This food brings a noticeable fluctuation in blood sugar(glucose) level. The foods which have low GI doesn’t affect your glucose level that much and are very healthy to eat. The Glycemic Index helps oneself to pick healthy food from an array of choices.
This scales shows how readily carbohydrate is broken and digested in our body. The foods which come under Glycemic index 55 are more slowly digested and absorbed into the body. The foods such as oil, fats, and meat do not have a glycemic index.
The GI scale goes from 0 to 100, and pure Glucose has the highest GI.
Is Carbohydrate necessary?
To meet the body’s daily nutritional need while minimizing the risk for chronic disease, adults should intake45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.
The good carbohydrate is loaded with fiber and natural. Fruits and vegetables are natural carbohydrates.
What are the good carbs?
- Vegetables- All vegetables are extremely good for health
- Nuts and Seeds
- Whole grains
What are the bad carbs?
- Added Sugar
- Fruit Juices-These gives the same effect as drinking sweet beverages
- Refined food
- Cakes and pastries
- Processed food
“Americans are very aware of low –fat diets, and because of that we ’ve been eating more fat-free and low-fat products,” notes Shanty Bowman, USDA food scientist and author of a published study on sugar in the American Diet.
“But what many people don’t know is that in many of these products, sugar is being substituted for fat, so we’ve been trading fat for sugar,” Bowman says.