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About Low GI Carbs

 

Low-GI-Recipe-Blueberry-Lemon Buttermilk PancakesWelcome. For the past twenty years, I have been counseling my patients and writing about how to incorporate optimal GI carbohydrate choices into individualized, balanced meals and snacks. EatGoodCarbs.com reflects my acquired knowledge and skills.

The Glycemic Index (GI) is a classification system that categorizes carbohydrates by how quickly the body digests them into glucose. In other words, how quickly carbohydrates “hit” the bloodstream.

High GI carbs are quickly digested and, for some, in just a few minutes, start gushing glucose into the blood from the gut.

Low GI Recipe: Flourless Chocolate-Hazelnut CakeLow GI carbs are slowly digested by the body and release glucose gradually into the bloodstream, and over an extended period of time. In other words, they trickle glucose out of the gut and into the bloodstream.

Since the body is programmed to break down carbohydrates for its fuel source, the good-better-best carbs are those that:

  • sustain energy
  • reduce appetite
  • promote physical endurance
  • improve mental acuity
  • diminish mood swings

As it turns out, the carbs that are best able to address these demands — every day and with consistency — are the tricklers, or low GI carbs. They also improve several health parameters:

Low GI Recipe: Pappardelle con Funghi

  • increased glycemic control
  • increased insulin sensitivity
  • decreased cholesterol levels
  • decreased risk of heart disease
  • decreased risk of some cancers

 

Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

This book tells the complete story

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