Being aware of the amount of carbohydratesCarbohydrateCarbohydrates are the main kinds of food that raise blood glucose levels. Your digestive system changes carbohydrates into glucose, and then uses this glucose as a source of energy for your cells.
There are 3 main types of carbohydrates in food: starches (complex carbohydrates), sugars (simple carbohydrates), and fiber. Fiber is the part of plant foods, including fruits, vegetables, and nuts, that you can’t digest. (carbs) you eat is very important. But not all carbs are created equal. Some carbohydrate-containing foods can cause a faster rise in blood glucoseBlood glucoseThe main sugar found in the blood, and the body’s main source of energy. levels than other foods. So, counting carbs alone may not give you all the info you need. Something called the glycemic indexGlycemic index (GI)A ranking of carbohydrate-containing foods based on the food’s effect on blood glucose when compared with a standard reference food. Foods with a high glycemic index raise blood glucose more rapidly than foods with a medium or low glycemic index. (GI) can help.
The glycemic index is a measurement of how much one kind of food will raise blood glucose levels. The theory is that a food with a low glycemic index will cause a small and slow rise in blood glucose levels, while a food with a high glycemic index will cause blood glucose to rise more quickly.
The GI is based on glucose, the carbohydrate that raises blood sugar the fastest. Glucose gets the “all the way” score of 100 on the index. Other foods are then ranked on how they compare to glucose. They’re then divided into 3 levels:
High GI foods have a GI of 70 or more. Some examples are:
Intermediate or medium GI foods have a GI between 56 and 69. Some examples are:
Low GI foods have a GI of 55 or less. Some examples are:
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The GI only measures what type of carbs a food has, not how much. So, you still have to watch your serving size.