Glycemic Index Explained: the Truth About Carbohydrates

With all the "carbs are bad for you!" hype, I feel it is necessary to set the record straight. Not all carbs were created equally; there's a carb for a purpose, and a purpose for a carb.

Carbs aren't all they're cracked up to be; that is, they are not the villainous, forbidden-fruit that certain shady parts of the "health industry" would like you to believe.

The Atkins diet became notorious or glorious, depending on who you ask, for cutting out carbs from your diet. Indeed, it is true that a diet high in meat will never be calorie-dense, there is more to fueling your body than simply calories. A nice term to become familiar with is "macro nutrient".

Macro nutrients are the big things that your body needs; fats, carbohydrates, proteins.

There are different GI's of carbs, and the GI (Glycemic Index) is an indication of how quickly 50 grams of the carbohydrate will spike your insulin by a certain amount. The higher the GI, the more rapidly the carbohydrate releases its energy into your blood--thus, the faster insulin is released into the blood to counter it.

High-GI carbohydrates are things like most cereals, potatoes, white bread, and many pastas; they are mostly made up of a family of starchy carbs that have become a staple food of the typical American's diet. High-GI carbs release their energy all in one go, and have an immediate surge of insulin following them. High-GI carbs are infamous for being the cause of sugar rushes. The sugar "high" is from the surge of energy the carbs provide. The sugar "low" is the result of the insulin rush and the burst of energy, and the rapidly heightened and then rapidly lowered blood sugar.

If you consume high-GI carbs, it's best to consume them right after a short, intense physical effort, when blood sugar is down. Another good time might be with a heavy dinner. A very proteinous meal can help prevent or dampen the effect of the insulin spike on the body.

Low-GI carbohydrates are things like oranges, apples, and lemons; foods that are sweet and pep you up for a while, but often are not accompanied with the sugar "down". Low-GI carbohydrates are good fuel for your body. They release their energy slowly and efficiently, not all at once. This results in a stable climb and fall of insulin. Studies show that people who eat more low-GI carbs than high-GI carbs are at lower risk of developing autoimmune diseases, insulin resistance, and similar problems later on in life.

Low-GI carbohydrates are especially useful to distance runners or those who spend long periods of time expending energy. Low-GI carbohydrates tend to make good in-between-meals snacks.

It's important, nay, vital, to understand that carbohydrates are extremely important to your survival and for the efficient running of your body. A good knowledge of when and how to eat different carbohydrates can make the difference between feeling sluggish and brimming with energy.