The Right Carbohydrate Sources

 The Right Carbohydrate Sources

1)Just like protein quality, carbohydrate quality can be measured

2)in a number of ways. The most common is the glycemic index. In

3)its simplest form, the glycemic index is a measure of both how

4)fast a food raises blood glucose levels, and how much it elevates

5)insulin levels.

This measure is generally applied to carbohydrates and ranks them from 0 to 100. The faster a carb is absorbed and the larger its effect on insulin, the closer it will be to 100. Slower absorbing and digesting carbs on the other hand will be closer to zero.

Here is a short list of common carbs and their GI ratings:

Dextrose Powder 100

Honey 87

Bran Flakes 74

White Bread 70

Orange Juice 57

Most Beans 20-40

Apples 39

Tomatoes 38

Carrots 35

Peanuts 13