Carbohydrates and the Glycemic Index: “Slow” Carbs Vs. “Fast” Carbs Not All Carbohydrates Are Created Equal

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Carbohydrates and the Glycemic Index: “Slow” Carbs vs. “Fast” Carbs Not all carbohydrates are created equal. “Fast” Carbohydrates Some carbohydrates increase the blood sugar by a lot very quickly. Fast Carbs Slow Carbs These types of carbohydrates are usually refined grains or Juice Whole fruit foods/drinks that only contain sugar without any fat or protein. Regular soda Milk White bread Whole grain bread Sometimes it is good to increase the blood sugar quickly, such as White rice Brown rice when you have a low blood sugar less than 70 mg/dL. However, Hard candy Dark chocolate most of the time we want to avoid sharp spikes in blood sugar Corn flakes Raisin Bran because it makes it hard to control your blood sugar overall. Rice Beans “Slow” Carbohydrates The amount of carbohydrates Carbohydrates that are eaten with fiber, protein, or fat cause a you eat also determines the slow, steady rise in blood sugar. The fiber, protein, and fat helps effect on your blood sugar. slow digestion and absorption of these carbohydrates and helps Grams eaten Rise in Blood Sugar you stay full for longer and prevent large spikes or drops in blood sugar. Try to eat carbohydrates with more fiber in them, such as 1 gram = ↑4 mg/dL 10 grams = ↑40 mg/dL whole fruits and vegetables, whole grains, and beans or lentils. 100 grams = ↑400 mg/dL Blood Level Sugar Blood Level Sugar Effect of “Fast” Carbs Effect of “Slow” Carbs Ex: Juice, soda, hard candy Ex: Beans, vegetables, fruit Tips to slow down your carbohydrates: Always combine your carbohydrates with a protein and/or a fat, like meat, cheese, or nuts. Choose 100% whole grain products over white, or refined, products. Eat whole fruits instead of drinking juice. Include fiber at each meal by eating vegetables, beans and lentils, and whole grains. Avoid instant foods when possible (instant mashed potatoes, pudding, rice, oatmeal, etc). Spread carbohydrates out throughout the day and don’t “overload” yourself at one time. © Cray Diabetes Self-Management Center .

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