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Carbs A begginers guide

post #1 of 10
Thread Starter 
I get pms constantly asking quesitons about carbs, so here a basic rundown on some facts ( credit given to web-md for the basic outline of terms here)

The Glycemic Index: Measuring a Food’s Impact on Blood Glucose Levels

Researchers have spent years debating what makes blood glucose levels too high. Some examples foudn have included sugar, carbohydrates in general, simple carbs, starches, and more. The glycemic index a guide used to measure the effect of carbs on blood sugar levels

High Glycemic Index Foods Are Linked to Health Problems

What researchers have learned is that high glycemic index foods generally make blood glucose levels higher. In addition, people who eat a lot of high glycemic index foods tend to have greater levels of body fat, as measured by the body mass index (BMI). High BMIs are linked to obesity, heart disease, and diabetes.
High glycemic index foods include many carbohydrates such as these:
  • Bread
  • Pasta
  • Rice
  • Cereal
  • Baked goods
Low Glycemic Index Foods Are Healthier Choices

Low glycemic index foods generally have less of an impact on blood glucose levels. People who eat a lot of low glycemic index foods tend to have lower total body fat levels.
Low glycemic index foods include these:
  • Fruits
  • Vegetables
  • Whole grains
  • Legumes
What this all amounts to is that differant types of carbs have differant effects on blood sugar, which in turn effects insulin differently, as well as fat and water retention.

The high glycemic index carbs enter the body quickly, and are used quickly. If you consume too many of these types of carbs, you may experience a massive crash when thei effects are finished.

Basicly your insulin levels skyrocket to try and deal with all of the sugar, what is left over helps to add to your excess fat and water retention.

This explains why after eating loads of food like pizza ( white crust obviously) and foods high in simple sugars you always feel wasted afterwards. High fat content also plays a role in feeling wasted/tired as well

Foods which have a low value on the glycemic index are absorbed more slowly, over a longer period of time. thus giving your body more time to digest and utilize the sugars being consumed. This results in less fat, less insulin spiking and crashing, and longer more stable energy levels

Any questions pertaining to this topic, please post them. I will answer a bunch of questions regarding this and then sticky the post
post #2 of 10
So is whole wheat in the HGI group, too or does that count as whole grains? Or are they the same thing??
post #3 of 10
Thread Starter 
Originally Posted by mike on autopilot View Post
So is whole wheat in the HGI group, too or does that count as whole grains? Or are they the same thing??
Whole wheat ( if its %100 whole wheat) goes in the LGI group. A good rule of thumb is generally if it is white ( ie bleached) its in the HGI group

Not all grains and cereals ect are HGI, only the processed (mostly) white grains are
post #4 of 10
whole wheat may not actually be as good as originally thought, with regards to blood glucose levels

CTV.ca | Sourdough bread may be better than whole wheat

or from the article:

Br J Nutr. 2008 Jun 23:1-8.
The acute impact of ingestion of breads of varying composition on blood glucose, insulin and incretins following first and second meals.

Najjar AM, Parsons PM, Duncan AM, Robinson LE, Yada RY, Graham TE.
Department of Human Health and Nutritional Sciences, University of Guelph, Guelph, Ontario N1G 2W1, Canada.

Structural characteristics and baking conditions influence the metabolic responses to carbohydrate-containing foods. We hypothesized that consumption of whole wheat or sourdough breads would have a favourable effect on biomarkers of glucose homeostasis after first and second meals, compared with those for white bread. Ten overweight volunteers consumed 50 g available carbohydrate of each of the four breads (white, whole wheat, sourdough, whole wheat barley) followed 3 h later by a standard second meal. Blood was sampled for 3 h following bread ingestion and a further 2 h after the second meal for determination of glucose, insulin, paracetamol (indirect marker of gastric emptying), glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide-1 (GLP-1). Glucose and GLP-1 responses to sourdough bread were lower (P < 0.05) than whole wheat and whole wheat barley breads. Glucose area under the curve (AUC) for sourdough bread was lower than those for whole wheat (P < 0.005) and whole wheat barley (P < 0.03) breads for the entire study. GIP AUC after sourdough bread ingestion was lower compared to white (P < 0.004) and whole wheat barley (P < 0.002) breads following the second meal. There were no significant differences in insulin and paracetamol concentrations among the test breads. Ultra-fine grind whole wheat breads did not result in postprandial responses that were lower than those of white bread, but sourdough bread resulted in lower glucose and GLP-1 responses compared to those of these whole wheat breads following both meals.


The most surprising finding of the present study was that the whole wheat breads resulted in the greatest disturbances in CHO homeostasis. This finding should not be interpreted as reflecting that whole wheat products are unhealthy. The present study only examined breads made from one type of ultra-fine grind flour and only examined CHO homeostasis. As noted earlier, the nature of the flour selected for the whole wheat bread is a limitation, as is our small study sample. We employed a number of pre-test controls to reduce the intra-subject variability, including restricting exercise and providing a standardized dinner to be consumed the night before each study day. The baseline data had very little variation, suggesting that these controls were effective. We also reduced the contribution of inter-individual variation by using a randomized crossover study design such that each subject was their own control. Nevertheless, we acknowledge that there could be a type 2 statistical error masking potential biological effects that we could not detect. However, it is noteworthy that the data are internally very consistent. For example, sourdough bread had the lowest responses in virtually every measure.
post #5 of 10
Thread Starter 
Interesting, I have a friend who swears by sourdough

Any other studies that coincide with this data, or is this more of a limited one of a kind study?

I would be interested to read the other studies as well if you have some links
post #6 of 10
Originally Posted by CUTUP View Post
Interesting, I have a friend who swears by sourdough

Any other studies that coincide with this data, or is this more of a limited one of a kind study?

I would be interested to read the other studies as well if you have some links

I can only really link you to article abstracts unless you have access to the journals through some sort of subscription. But, they did mention this in their discussion:

The present findings agree with those of a previous study in which lowered glycaemia was noted with a sourdough bread containing lactic acid compared to a whole wheat bread(12). Improved glycaemia following a bread meal supplemented with vinegar (acetic acid) has also been reported(23). In the present study, lowered pH of sourdough bread compared with white bread is indicative of the increased level of organic acids in sourdough bread. It has been suggested that the presence of organic acids could reduce the gastric emptying rate(10,23).... Östman et al.(24) reported that lactic acid either produced during sourdough fermentation or added directly to the bread reduced the rate of in vitro starch hydrolysis, suggesting that lactic acid interferes with the digestive process. It is possible that lactic acid in sourdough bread causes interaction between the gluten and starch, resulting in reduced starch bioavailability(24). More work is needed to clarify the mechanism by which organic acids present in sourdough bread improve glycaemia.

Just from scanning the article, it seems that there is other evidence that sourdough is "good" but this is the first evidence that whole wheat may be worse than white bread.
post #7 of 10
Whole grain is different than whole wheat. Sprouted breads or flourless breads are considered whole grain for the most part. Unfortunately if it is spongy in texture, it's probably not true whole grain, and in a lot of people's opinions, terrible . I like crispy dry old toast, though.

I don't eat hardly any simple carbs, I am not on any 'special' diet, just never liked the way they made me feel. WACky and pooped.
post #8 of 10
LOL The first 4 words I read: I get pms constantly...

I thought it was premenstrual syndrome.
post #9 of 10
awesome thread Chris
post #10 of 10
what are cous cous and quinoa, HGI or LGI?
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