So... not all carbs are created equal!
There are 3 main forms of carbohydrates
- Sugars are the simplest..... these include glucose (which travels through the blood) fructose (fruit sugars and high fructose corn syrup) lactose (milk sugar) and others.
- Starches are more complex carbs...... a starch is a long chain of sugar molecules. Some starches are very quickly digested and cause the blood sugar to rise, an average baked potato has this type of starch. Other starches are digested much slower and don't cause the blood sugar to rise as high, these for example can be found in whole grains and beans.
- Fibre, this is another complex carb, but, it has zero calories!! The body cannot break down fibre and it passes through your stomach and gut slowly and makes you feel full without adding calories.
Have you heard of G I ?
GI stands for Glycaemic Index.....
Every time we eat carbohydrates, our blood sugar and insulin levels rise...............
Depending on the actual food, determines how high and how fast they rise.
For example .... eat some white rice, and you will have a quick high spike in blood sugar and insulin..... almost the same as if you had eaten pure glucose. Now take the same size serving of lentils and the rise will be slower and smaller.
The Glycaemic Index (GI) measures the effect a specific amount of food has on the blood sugar compared to the same amount of glucose.
If you are wanting to lose weight, the best type of diet is a high carb, low GI one...... this will make you feel full for longer, because they are keeping your blood sugars level, and you will consume less calories.
There are files in my weight loss support group, a swap list...swap those high GI foods for lower alternatives..... and a list of low GI foods....along with some recipes.
I hope this relatively simple explanation helps!