Carbohydrates, blood sugar and insulin
Whether it's #muesli with #fruit for the #ontbijt is, pasta for lunch, a light meal in the evening, a piece #chocolade or chips as a snack in between, we find carbohydrates everywhere. If you take a closer look at the topic of nutrition and especially then about #koolhydraten , sooner or later, you come across terms like “good” and “bad” carbohydrates. But what carbohydrates are now “good” or “bad”, which #voedsel contains them, and why is it so important to know the difference is.
Bad carbohydrates are quickly associated with simple carbohydrates. We should even avoid some foods because they contain bad carbohydrates. But fruits also contain simple carbohydrates, and fruits are far from bad.
A fruit contains more nutrients than just carbohydrates, which other nutrients also have a certain influence on the body. Therefore, macronutrients, especially carbohydrates, the food and the total composition of the nutrients should not be condemned based on one macronutrient.
The disadvantage of simple carbohydrates
After eating simple carbohydrates, they very quickly reach the blood, they are responsible for a sharp increase in sugar levels in the form of glucose. Therefore, they are sometimes referred to as fast carbohydrates.
Since too much sugar can be dangerous for the different systems of the body, the body reacts by producing large amounts of insulin, this insulin clears the sugar in the blood. In turn, a rapid drop in blood sugar can lead to fatigue, weakness, difficulty concentrating, and increased feeling of hunger.
High levels of sugar in the blood quickly saturate the cells, and the excess of glucose is transported to the liver, where it is converted into fat. Large amounts of glucose in the body affect the processing of other nutrients, since the processing of carbohydrates is always a top priority for the body.
What to do with complex carbohydrates
Complex “popularly known as slow” - carbohydrates, take much longer to go to the bloodstream, this is because their breakdown takes a little more energy and time, resulting in a much slower rise in blood sugar levels. The consequences are a less explosive secretion of insulin and a long-term energy supply for the body.
Assessment of glycemic index and glycemic charge
The glycemic index (GI) and glycaemic load (GL) units were introduced to predict the effect of a food on blood sugar levels. Foods with a high glycemic index can quickly increase our blood sugar levels, while foods with a low glycemic index lead to a steady increase.
So the #index shows the above differences in the structure of the carbohydrates, that is the theory. A watermelon and a sandwich of white bread evaluated on the basis of the glycemic index show the same values. Since the glycemic index as a reference point can be misleading, the glycemic load has also been used. The glycemic load in addition to the glycemic index refers to the content of carbohydrates.
As mentioned above, based on the glycemic index, a watermelon and a sandwich of white bread show approximately the same values, this fact is based on an amount of 100 grams. But watermelon contains much less carbohydrates than white bread.
Therefore, a significantly larger amount of watermelon should be consumed to cause a corresponding increase in blood sugar. To evaluate the effect of the blood sugar level of a food, the glycemic index can indicate a reliable value only with the glycemic load.
What is the role of dietary fiber
Some foods such as potatoes are often simply referred to as carbohydrates. However, foods consist not only of one type of macro nutrient, but consist of a combination of macronutrients, in which a nutrient can have a significantly larger proportion.
And certainly not to mention that they also contain micronutrients and fiber. Fiber is a special type of carbohydrate that can not be produced by the body. It has a regulating effect on blood sugar, as it complicates the digestion of useful carbohydrates.
What foods should I choose
Good sources of complex carbohydrates and fiber are whole grains, legumes and many kinds of vegetables. They are slowly digested, providing a durable and even long energy supply and will allow the body to feel saturated longer.
Simple carbohydrates are found mainly in processed foods in the form of various sugars and white flour. The problem with the latter is that it does not contain nutrients and is therefore broken down in a very short time. It will raise blood sugar levels like you would just eat sugar.
Finally: Unprocessed foods
If, first of all, you choose raw foods in your diet, supplementing any meal of vegetables, then you will exclude a large number of foods that can harm you. Then you do not have to worry about the glycemic index and the glycemic load.
Nevertheless, when choosing your diet, it does not hurt to periodically keep these units in mind. Preparing food especially affects these values, to provide you with energy and strength for your training there are plenty of nutritional guides available on the internet.
This blog has already been published by SocialPro