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Carbohydrates are a broad category of foods that eventually convert
to glucose in the body. Glucose is the body's primary source of energy,
followed by fat and protein. Carbohydrates are found in all foods with
the exception of meats and animal fats. The two traditional categories
of carbohydrates are "simple" and "complex".
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Simple Carbohydrates
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Complex Carbohydrates
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| Those carbohydrates which are the sugars (glucose and
fructose) found in foods like fruits, vegetables, dairy products (lactose),
and foods made with processed sugar. In theory, simple carbohydrates
raise blood sugar levels quickly. |
Complex carbohydrates are those carbohydrates which
are starches and fiber found in breads, grains, and beans. In theory,
complex carbohydrates raise blood sugar more slowly than simple carbohydrates. |
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| Other Terms Used to Describe Carbohydrates |
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Refined Carbohydrates
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Natural Carbohydrates
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| Refined carbohydrates are food items that have been
processed such as crackers, candy bars, and breads and pastas that
were made with white flour. Refined carbohydrates are thought to cause
a sharp rise in blood sugar levels. |
Natural carbohydrates are those carbohydrates that
are found in whole food items such as apples, carrots, brown rice,
and string beans. Natural carbohydrates are thought to cause a smaller
rise in blood sugar levels. |
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High Glycemic Carbohydrates*
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Low Glycemic Carbohydrates*
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| High glycemic carbohydrates are those carbohydrates
that cause a quick rise in blood sugar levels such as potatoes, carrots,
and white bread. |
Low glycemic carbohydrates are those carbohydrates
that cause a smaller rise in blood sugar levels such as peas, plums,
and spinach. |
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*Revolutionary Thinking
The theory that all simple and refined carbohydrates raise blood sugar
levels quickly while complex and natural carbohydrates raise blood sugar
levels more slowly was not challenged until 1981.
In 1981 researchers David Jenkins and Thomas Wolever of the University
of Toronto published a study suggesting that the "glycemic index"
be instituted as a new and more precise way of classifying carbohydrates.
The research was enlightening but continues to be controversial. Refer
to article titled "The Glycemic
Index and Glycemic Load Theory" for additional information.
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| Overall, the theory of "glycemic index" and "glycemic
load" encourages greater consumption of whole foods like fruits
and vegetables and fewer processed carbohydrate products. |
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Good Carbs, Bad Carbs
Those carbohydrates considered to be "good" have not been processed
and contain a fair amount of fiber. These food types include oatmeal,
whole grain bread, legumes, vegetables, fruit, and sugar-free whole grain
cereals.
Those carbohydrates considered to be "bad" have been processed
(or refined). These food types include white bread, white pasta, ice cream,
candy, and pop.
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