Carbohydrates often are blamed for a number of health conditions, including diabetes and obesity. Although certain foods that are high in carbs are not the healthiest options, others are rich in nutrients and don't have dramatic consequences for blood sugar levels. After all, as noted by the Cleveland Clinic, carbs should make up about half of your daily caloric intake.
SIMPLE VS. COMPLEX
The effect of carbs on your blood sugar is significantly influenced by the type of carbs that you consume. Carbohydrates are typically divided into two categories. Simple carbs are made of one or two simple sugars, fructose or sucrose. Simple carbs have a more dramatic effect on blood sugar, causing sugar levels to spike suddenly and drop just as quickly. Complex carbohydrates, on the other hand, take longer for the body to process, which means that they don't produce the fluctuations in sugar levels that simple carbs do.
GLYCEMIC INDEX
Whether a carbohydrate is simple or complex is not the only factor involved in blood sugar fluctuations. As noted by the Oregon State University Linus Pauling Institute, glycemic index also plays a crucial role in blood sugar levels. For example, although starches are technically complex carbohydrates, they also have a high glycemic index and cause blood sugar spikes just like simple carbohydrates. Conversely, some foods that are made of simple carbohydrates, like fruit, have a low glycemic index.
STRATEGIES
The best way to avoid blood sugar spikes but also get enough carbs each day is to eat healthy carbohydrate sources. The Linus Pauling Institute recommends avoiding foods with a high glycemic index, such as, soda, cookies and other sweets, while increasing your intake of healthy foods that also provide carbs, such as whole grains, fruits, nonstarchy vegetables, legumes and nuts. Although foods such as white rice and russet potatoes are OK in moderation, they are high in starch and should be limited if you already have high blood sugar levels.
FIBER
As noted by KidsHealth, fiber plays a unique role in blood sugar control. Although many high-fiber foods are also high in carbohydrates, they have less of an impact on blood sugar, since fiber takes the body a long time to digest. Additionally, most high-fiber foods also have a low glycemic index. Fiber also slows down the body's absorption of sugar, creates a feeling of fullness and helps the body's digestive system. Fruit, legumes and whole grains are excellent sources of fiber.
Originally posted here: https://steemit.com/life/@hnub/how-to-eat-carbohydrates-without-a-blood-sugar-spike
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