Low carb and gluten-free diets are
extremely popular these days; no wonder it can be easy to assume all carbs are
bad, but not all carbs are equal. In fact, most fruits and vegetables
are made mostly of carbs.
The confusion really sets in when
evaluating grains, but grains are also an essential component to a healthful
diet (unless otherwise determined by your physician). The trick is
determining which are "good" and which are "bad."
Check
out a food's Glycemic Index or Glycemic Load.
- Glycemic
index ranks a food based on how quickly it spikes your blood sugar.
Glycemic load takes it a step further by evaluating a food's impact on
blood sugar in relation to how many grams of carbs are in the food.
- Other
factors that determine glycemic load are: fiber, sugar, protein,
and fat contents.
- Go for foods
with low and medium glycemic loads, especially if you are trying to
lose weight or at risk for diabetes or heart disease.
Low
glycemic load (10 or under)
- All- bran cereal
- High fiber fruits &
vegetables
- Beans & lentils
- Whole wheat tortillas
& bread
- Skim milk
- Cashews & peanuts
Medium
glycemic load (11-19)
- Sweet potato
- Oatmeal
- Bulgur and barley
- Rice cakes
- Whole grain pasta
- Brown rice
- Whole grain bread
High
glycemic load (20+)
- Baked potato & fries
- Low-fiber cereal
- Sugar-sweetened drinks
- Candy & dessert
- White rice, pasta, & bread
Fun facts about weight and glycemic
index:
- Potato chips and
fries promote more weight gain than any other food of same calorie
content.
- Liquid calories are less satisfying and empty quicker from the
stomach, prompting you to eat sooner and in larger quantities.
- Artificial sweeteners increase
preference for sweets and appetite.
EMI
Health is a nonprofit organization that has been providing health benefits in
the Intermountain West for 80 years. We currently provide medical, dental, and
vision coverage to more than 150,000 members in Utah and Arizona. For more
information, visit EMIHealth.com.
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