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Health-conscious? Choose your carbs with care!

June 14, 2010 11:56 IST

Not all carbohydrates affect your body in the same manner, which is why you should be selective about what you consume.

Carbohydrates should form an essential part of your diet. This is because foods in this class are an important source of nutrients, fibre and energy. In fact, around 40-65 percent of your daily calorie intake should come from carbohydrates. However, it is important that you choose healthy carbs that don't cause marked fluctuations in your blood glucose levels.

All carbohydrates do not affect blood glucose levels similarly. For instance, carbohydrates present in white bread, polished rice, confectionary products, bakery goods and other highly processed foods -- which are rapidly assimilated into the blood stream -- cause a sharp spike in blood glucose levels immediately after eating them. In contrast, whole grains and beans are digested more slowly and cause only a gradual rise in blood sugar.

The impact of various carbohydrates on blood sugar levels is measured on a scale of 0-100, called the glycemic index (GI). Based on this, foods which cause a rapid rise in blood glucose are rated on the higher end of the scale, while those which cause a minimal rise fall to the lower end. So while white bread and pastries have high GI values of 70 or above, whole grains or beans have lower GI values of 50 or less.

High GI foods are usually associated with unhealthy consequences such as obesity or onset of diabetes and are preferably avoided. Low GI foods, on the other hand, are healthy because they induce only small variations in blood glucose and insulin levels, help to maintain an ideal body weight and, in the long run, reduce the risk of diabetes and heart disease. Besides reducing hunger pangs, low GI foods also prolong physical endurance and help re-fuel carbohydrate stores after exercise.

The GI of foods is determined by a variety of factors. Consider these points to help you make the right choice:

Classification of foods based on GI

Low GI foods that are common in the Indian diet include chana dal, rajma, peanuts, milk, curd, vermicelli, tomatoes, okra, cabbage, radish, eggplant, onions, spinach and other leafy green vegetables.

Here are some tips to help you eat healthier carbs:

Reviewed by Venu Hirani, nutritionist, fitness consultant and proprietor of Bodyworks -- Weight Management Specialists, Mumbai
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