In my blog New Year Weight Loss: Carbs Demystified I demystified carbs. In this blog I want to demystify “bad ” vs “good ” carbs and to answer the questions:
What is a Glycemic Index? Why are high GI foods bad for us? What is a low GI Food? Which food are LOW GI and which HIGH GI? Why do they aid weight gain or weight loss???
Lets start with the basics again….
What is a Glycemic Index?
The Glycemic Index measures how FAST or how SLOW a carbohydrate releases sugar into your blood stream.
HIGH GI Foods release sugar very fast and LOW GI Foods release sugar very slow into our bloodstream.
Why are high GI Foods bad for us?
Here a Summary Video:
1.When we eat a HIGH GI food like Pizza our pancreas release a hormone called insulin to process the high amount of sugar swimming in our blood.
2.Insulin helps to convert sugar into energy. Without insulin the sugar would just swim around in our body doing nothing.
3. As the insulin reduced the sugar levels in our blood our body is now too low in blood sugar.
4.Our pancreas responds to low blood sugar levels in releasing the hormone glucagon.
5. Glucagon sends signals to our brain that we need more glucose/sugar for energy when it reaches low levels.
As a result you get a hunger pang for carbs and therefore eat more which leads to weight gain!
Here’s why HIGH Foods are BAD
It start’s a catch 22: We eat high GI carbs and our blood sugar levels shoot up, insulin reduces the sugat and as a result we p roduce glucagon which makes uswant to eat again
-The process anew and we go up and down like a Jojo.
Consequences of the High GI Foods
We get moody, hungry and want more sugar. If we eat lots of sugar over a long period of time our pancreas get tiered and stop producing insulin which results in the chronic disease called Diabetes! A diabetic needs to manually add insulin into his blood.
What is a low GI Food and why does it cause weight loss?
Low GI Food are called complex carbohydrates because your body takes much longer to process the sugar and therefore releases the blood sugar very slowly into your system.
We do not get a sugar “high” and cravings for carbs. We have more energy, feel fuller for longer and EAT LESS FOODS – which causes weight loss!
Which foods are Low GI and which High GI:
High GI Foods:
- White Flour, Pasta, bread, toast, bagel
- White Rice
- Ice Cream/Sweets/ Cake/Cookies
- Sports Drink/Soft Drinks/ Fruit Juices
- Breakfast Cereals
- Sugar and High Fructose Corn Syrup and its products
Low GI Foods:
- Whole grains
- Brown rice
- Lentils, Beans, Chickpeas
As long as we eat complex “Good carbs” with low GI we will no gain weight or get sick as they release the sugar slowly into our blood.
So stay away from the “Bad Carbs” with high GI as they cause weight gain, chronic diseases and addiction!
I hope this blog helps you choose the “better” carbs when you go grocery shopping or eat in a restaurant 🙂