| Carbs are not created equal...or are they? The | | | | with other foods may have an impact. Fat and |
| evidence is unclear. While it is well-known that | | | | protein can alter a food's effect on blood-glucose |
| some carbohydrates are metabolized faster than | | | | levels. |
| others, resulting in higher blood-sugar levels, it is | | | | According to the American Diabetes Association, |
| also known that people are very different in how | | | | "To date, research has not demonstrated that |
| they use carbohydrates. Not everyone reacts the | | | | one method of assessing the relationship between |
| same way. | | | | carbohydrate intake and blood glucose response is |
| The glycemic index (GI) offers a meal planning | | | | better than other methods." So where does that |
| tool by classifying carbohydrate containing foods | | | | leave you? You can try the glycemic index and |
| by their effect on blood glucose levels following a | | | | focus on foods with a low GI, which include foods |
| meal. Using a 100-point scale, a GI rating above 70 | | | | that are high in fiber, most fruits and unrefined |
| is considered high, 56-69 is intermediate and 55 or | | | | grains. Or you can follow dietary guidelines and |
| less is low. | | | | choose carbohydrates from fruits, vegetables, |
| Some foods with low GI scores include peanuts, | | | | whole grains, legumes and low-fat milk based on a |
| 14; nonfat milk, 32; apples, 38; strawberries, 40; | | | | system of carbohydrate counting. This requires |
| grapes, 46; sweet corn, 54; and brown rice, 55. | | | | using an exchange booklet, measuring cups and |
| Intermediate foods include such things as | | | | scales and other resources as prescribed by a |
| pineapple, 59; ice cream and sweet potato, 61; | | | | registered dietitian. It is labor intensive. But |
| and table sugar, 68. Foods with a high GI include | | | | however you do it, understand that you will be |
| whole-wheat bread, 71; white bread, 73; Shredded | | | | different from what the charts and graphs |
| Wheat cereal,75; white rice, 79; and baked | | | | predict. It is important to test blood sugar |
| potato, 85. But in real-world testing, the results do | | | | regularly before and after meals, paying attention |
| not always conform to what you would predict | | | | to how you react to various food choices and |
| using the GI. Some of this may be because | | | | combinations. You will begin to recognize patterns |
| people differ in how they metabolize different | | | | unique to you and this will help you manage your |
| carbohydrates, and some may be based on the | | | | blood-sugar levels and stay healthy. |
| fact that we rarely eat carbs alone. Combinations | | | | |