The Difference between Good Carbs and Bad Carbs

Various forms of carbohydrate affect blood glucose levels in different ways. The same amount of carbohydrate from different foods may affect blood glucose differently. For example white and brown rice have approximately the same amount of carbohydrate, but white rice will cause your blood glucose levels to rise faster than brown rice.

The aim is to choose carbohydrate foods that cause a slow, steady release of glucose into the blood stream. These tips can help you towards that goal:

Choose carbohydrates containing soluble fiber as these can help slow the release of glucose. The best sources of soluble fiber are fruits, vegetables, oat bran, barley, dried beans and peas.
The physical form of the carbohydrate food (whether it is solid, puree, or liquid), can influence the rate of glucose release. Choose solid forms of food, rather than liquid – for example, choose oranges instead of orange juice. In general, the more refined the food substance, the quicker the release of glucose into the blood stream.

Choose raw carbohydrate foods rather than cooked ones, and whole-foods rather than processed foods. These are generally more slowly absorbed, even though the carbohydrate content is often the same.

Avoid carbohydrate foods high in simple sugars, such as white bread, cookies and candies as these will speed up the release of glucose.


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