Smart Carbs: Understanding the Glycemic Index

The glycemic index

Nutrisystem Smart Carbs & Power Fuels, & Free Foods List
Oats Cereals - whole grain, bran, high fibre Breads - mixed grain, wholemeal, dark rye, linseed and soy Legumes - beans, lentils, spilt peas Starchy vegetables - corn, peas, carrots, sweet potato, etc Pasta, noodles Rice , basmati or Doongara Further down the list would come: White potatoes are one vegetable exception because their rich starch content can cause spikes in blood sugar despite their fiber content; sweet potatoes and beans are better options. Here are the smart carbs from every nutritionist's list. PowerFuels are foods that are packed full of high-quality protein, along with essential amino acids and healthy fats. Sign up for Catherine's newsletter and get the latest Foodwatch news, opinions, product reviews, recipes and special offers direct to your inbox each month. Home Carbs, Sugars and Fibres How smart carbs help you lose weight and boost your health and energy.

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The glycemic index measures how quickly food raises your blood sugar. Foods are ranked on a scale of 0 to , with pure glucose sugar given a value of Fast-burning carbs simple carbs are high on the GI scale and our bodies often crave these types of carbs when blood sugar levels are low because they result in immediate energy. Slow-burning carbs complex carbs are lower on the glycemic index and keep your blood sugar more level over time, i. If you want to feel healthy and energized, start by focussing on slow-burning carbs because they are low on the GI scale and will help you control your appetite and avoid sugar crashes throughout the day.

Fast-burning carbs will do just the opposite by provoking hunger sensations and mood swings. Here are some common carb-based foods and where they land on the GI scale:. Also, if fast-burning is what you need, opt for healthier sources like fruits. Here are some ways to get there:.

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Protein, inexpensive, always there in the fridge, full of nutrition: ConnollyStuart Have changed it now - take another look Stuart. Please let me know if you spot any other typos. Check out these best-sellers in diet, cooking and nutrition.

Loving this update of the original. Great info here for a happy, healthy biome. Return to Content Start here Home Carbs, Sugars and Fibres How smart carbs help you lose weight and boost your health and energy.

Good carbs - what to look for Here's what you should look for when deciding what to buy in breads, cereals, rice, pasta, savoury biscuits or muesli bars.

Oats Cereals - whole grain, bran, high fibre Breads - mixed grain, wholemeal, dark rye, linseed and soy Legumes - beans, lentils, spilt peas Starchy vegetables - corn, peas, carrots, sweet potato, etc Pasta, noodles Rice , basmati or Doongara Further down the list would come: Potato - because it's high GI Couscous, polenta Bread, white including tortillas and lavash flatbreads Cereals - refined rolled or flaked types Rice, calrose or jasmine Bottom line - Cut down, don't cut out!

Or you may simply cut down the SIZE of the all the carbohydrate portions you serve: You may also be interested in Like what you've read so far? The low-carbohydrate diet trend of the s and early s may have left you thinking that any carbohydrate is a bad carbohydrate. In reality, certain carbohydrates, sometimes referred to as "smart carbohydrates," actually support health, keep energy levels high and help in maintaining weight, according to the U.

Department of Health and Human Services. Learn how to identify them and improve the quality of your diet.

The hallmark of healthy, smart carbohydrates is their vital nutrients and fiber content, which slows digestion and absorption, keeping blood glucose levels more stable. This is important for weight maintenance and diabetes prevention, according to the Harvard School of Public Health. Healthy, smart carbohydrates are found in whole, plant-based foods like fruits and vegetables, minimally processed whole-grain products like oatmeal, brown rice, quinoa and whole-wheat bread as well as beans, lentils, nuts and seeds.

White potatoes are one vegetable exception because their rich starch content can cause spikes in blood sugar despite their fiber content; sweet potatoes and beans are better options. There are many benefits for including more healthy, smart carbohydrates in your diet. Appetite control and weight maintenance are among them as the fiber content in smart carbohydrates extends feelings of satiety and fullness.

What are fast-burning carbs?