Carbohydrates
Understanding carbs: simple vs. complex, glycemic index, and how to choose the right sources. On codnexy.xyz.
What Are Carbohydrates?
Carbohydrates are the body's primary energy source, especially for the brain and muscles during exercise. They provide 4 calories per gram. Carbs are categorised as simple (sugars—quick energy) or complex (starches and fiber—sustained energy). Complex carbs from whole foods are preferable because they digest slowly, providing steady energy and better blood sugar control.
Glycemic Index and Glycemic Load
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a scale of 0-100. Low GI (≤55) foods like oats, beans, and most fruits provide steady energy. High GI (≥70) foods like white bread and sugary drinks cause rapid spikes and crashes. Glycemic Load (GL) also considers portion size, giving a more practical measure.
Fiber: The Special Carbohydrate
Fiber is a type of carbohydrate the body cannot digest. Soluble fiber (oats, beans, apples) lowers cholesterol and regulates blood sugar. Insoluble fiber (whole grains, vegetables) promotes regular bowel movements. Aim for 25-35g of fiber per day. High-fiber diets are associated with lower risks of heart disease, diabetes, and certain cancers.
Key Points
- \u2713Carbs provide 4 calories per gram
- \u2713Complex carbs (whole grains, vegetables) are preferable to simple carbs (sugar)
- \u2713Low GI foods provide sustained energy; high GI foods cause spikes
- \u2713Aim for 25-35g fiber per day
- \u2713Carbs are the primary fuel for the brain and muscles during exercise