The right way carbohydrate source

 The Right Carbohydrate sources 

Just like protein quality, carbohydrate quality can be measured in a number of ways. The most common is the glycemic index. In its simplest form, the glycemic index is a measure of both how fast a food raises blood glucose levels, and how much it elevates 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

Again, just as with protein quality the glycemic index comes with a big "but".

Here is the problem: GI rankings are based on the glycemic effects of specific foods that are consumed isolated and fasted state.

That means unless you eat first thing in the morning or after a long fast, you'll never be consuming your carbohydrates in a fasted state. And even then, a typical fitness meal plan always combines carbohydrates with fats and proteins.

Since fiber and fat slow down digestion and absorption, they will lower the glycemic index of the entire meal. But even if you did consume a high glycemic carbohydrate source alone and in a fasted state, it still won't affect your health negatively.

Unless you are a diabetic or have a pre-existing health condition, our bodies are very good at keeping blood sugar levels and insulin levels within a healthy range. This applies especially to people who regularly exercise. Â

What this means is that even though the GI index is a nice theoretic concept, in real-world scenarios it's really not as an important as many people make it out to be. So instead of comparing "fast carbs" and "slow carbs" here is what you should focus on.

First, get the majority of your carb intake (80-90%) from high fiber, minimally processed sources. This includes foods such as oatmeal, rice (brown or white), potatoes, whole grains, fruits and vegetables.

Second, consume your carbs as part of a complete meal with protein and healthy fats. As long as you do these two things you will be fine and there's no need to go crazy about carb composition.