Good Carbs
Moderators: Boss Man, cassiegose
Good Carbs
Are good carbs those with a low GI ? is that the only criteria?
No High GI can be good for you.
Examples Brown Rice, Parsnips, Sweet Potato, Wholegrains, Maltodextrin.
It's the bad carbs you need to watch for, things like refined Sugar or Sucrose types, and not too much Fructose, (a pretty good Carb), as some of that gets converted to Fat in the Liver, what isn't used for energy, as Fructose like some other sugar Carbs, are quick digesting, energy boosters, (hence why Tennis players scoff Bananas mid game)
So Fruits for example, good for perhaps first thing, when Bloodsugar is low, or possibly before or during workouts / exercise, but realistically, in environments like offices, where you are largely sedentary, Fructose conversion to Fat may possibly increase, if the bodies energy needs are not needing to be replenished, as an effect of increased consumption.
Complex carbs are the best. They release energy slowly for about 3 hours, and those are usually classed as Fiberous or Starchy.
High GI complex can highly increase Bloodsugar, so portion control is a byword, and yes some Carbs are very low GI even better.
For example, Broccoli is about 10 GI, (very low), if you eat 3 large Broccoli stalks, you get about 30g Carbs, so you get roughly a 3% Glycemic Load, or Bloodsugar increase. range Low.
If you eat 30g of Wheat Cereal Carbs, (about 75 GI), you get 22.5 , (Bloodsugar spike), considered just on the high side, but when you're Bloodsugar is lower like first thing, this represents less of a problem, and can be beneficial.
However most of the bad Carbs are in things like Cakes, Pastries, Biscuits, regular fizzy drinks. Even Ketchup has Sugar in it, believe it or not.
So High GI are fine, within reason, Low GI are the way to go, or combine high with Low for example.
In this example, we can take White Potato and Broccoli.
A Baked Potato, has roughly 28g Carbs, (85 GI), 2 large Broccoli Stalks, (10 GI), 20g Carbs. if you have them with say Chicken, you will get 48g Carbs.
However Broccoli makes up roughly about 40% total Carbs, Potato 60%, so GI can't remain at 85 with Broccoli.
1 Baked Potato alone, at 85GI, 28g Carbs, makes a Bloosdugar spike, (Glycemic load), of 22.4%, (High).
Add the Broccoli, then you get your 48g Carbs, but the Broccoli stalks, (10 GI, 20g Carbs), being 2 approx, means together Carbs in the meal, produce roughly a GI rating of about 43, so with Carbs, 21.4% spike.
So you add 20g Carbs but cut Bloodsugar response by 1%, so sometimes mixing high and Low GI, can cut , depending on the additional Carbs, and the GI of the secondary source.
If that all makes sense.
Examples Brown Rice, Parsnips, Sweet Potato, Wholegrains, Maltodextrin.
It's the bad carbs you need to watch for, things like refined Sugar or Sucrose types, and not too much Fructose, (a pretty good Carb), as some of that gets converted to Fat in the Liver, what isn't used for energy, as Fructose like some other sugar Carbs, are quick digesting, energy boosters, (hence why Tennis players scoff Bananas mid game)
So Fruits for example, good for perhaps first thing, when Bloodsugar is low, or possibly before or during workouts / exercise, but realistically, in environments like offices, where you are largely sedentary, Fructose conversion to Fat may possibly increase, if the bodies energy needs are not needing to be replenished, as an effect of increased consumption.
Complex carbs are the best. They release energy slowly for about 3 hours, and those are usually classed as Fiberous or Starchy.
High GI complex can highly increase Bloodsugar, so portion control is a byword, and yes some Carbs are very low GI even better.
For example, Broccoli is about 10 GI, (very low), if you eat 3 large Broccoli stalks, you get about 30g Carbs, so you get roughly a 3% Glycemic Load, or Bloodsugar increase. range Low.
If you eat 30g of Wheat Cereal Carbs, (about 75 GI), you get 22.5 , (Bloodsugar spike), considered just on the high side, but when you're Bloodsugar is lower like first thing, this represents less of a problem, and can be beneficial.
However most of the bad Carbs are in things like Cakes, Pastries, Biscuits, regular fizzy drinks. Even Ketchup has Sugar in it, believe it or not.
So High GI are fine, within reason, Low GI are the way to go, or combine high with Low for example.
In this example, we can take White Potato and Broccoli.
A Baked Potato, has roughly 28g Carbs, (85 GI), 2 large Broccoli Stalks, (10 GI), 20g Carbs. if you have them with say Chicken, you will get 48g Carbs.
However Broccoli makes up roughly about 40% total Carbs, Potato 60%, so GI can't remain at 85 with Broccoli.
1 Baked Potato alone, at 85GI, 28g Carbs, makes a Bloosdugar spike, (Glycemic load), of 22.4%, (High).
Add the Broccoli, then you get your 48g Carbs, but the Broccoli stalks, (10 GI, 20g Carbs), being 2 approx, means together Carbs in the meal, produce roughly a GI rating of about 43, so with Carbs, 21.4% spike.
So you add 20g Carbs but cut Bloodsugar response by 1%, so sometimes mixing high and Low GI, can cut , depending on the additional Carbs, and the GI of the secondary source.
If that all makes sense.
It makes perfect sense, and thanks a lot for spending time to answer the question to this extent.
So it's best to eat high GI carbs
1) in the morning as soon as i wake up ,
2) or mix them with low GI carbs
3) and of course with post-workout meal
4)or on any other time of the day as long as it's not a lot.
Are All bran fruits n fibre a good choice ???? i know they are low GI, but what about the sugars ??
So it's best to eat high GI carbs
1) in the morning as soon as i wake up ,
2) or mix them with low GI carbs
3) and of course with post-workout meal
4)or on any other time of the day as long as it's not a lot.
Are All bran fruits n fibre a good choice ???? i know they are low GI, but what about the sugars ??
Yes and no. Don't be fooled by Fruit Cereals. Yes they may be low Fat, low Sugar, Whole-grain, high Fibre etc etc, but Fruit doesn't have that good a relationship with other foods, when they are occupying the stomach together, so either have some Fruit, and give it 10-15 minutes to digest, then have a regular Whole-grain cereal that's Fruit free, or just have a Fruit free Cereal, on it's own, and then perhaps other things you might want to add to breakfast, like Egg Whites, Low Salt Nuts etc etc.