Do carbohydrates, and grain foods cause blood sugar to spike? Many grain foods are actually good food choices and low on the glycemic index (GI) scale. Pasta has a starch structure that causes it to be digested more slowly than the same amount of flour made into bread. Whole grain breads and brown rice are also low GI foods. Breads made with coarsely-ground flour and granular pieces are better choices for lower GI ratings because those made with whole wheat flour tend to have a higher GI score; thus contributing to higher blood sugar spikes.
The glycemic index (GI) ranks carbohydrates on a scale from 0 -100, depending on how quickly they raise blood sugar levels after eating. The higher the rating, the faster the blood sugar rises, contributing to poorly controlled diabetes. Lower GI foods are digested more slowly, which decreases blood sugar fluctuations and helps control appetite and delay hunger, and can also help weight management. Portion sizes are also important for blood sugar control, because “too much of a good thing” (low GI foods) can lead to poorly controlled blood sugar.
Tip: Regular, slower cooking oatmeal has a lower GI score than processed oatmeal packets. Also, cook pasta to el dente for a lower GI score.
For more information and glycemic index chart visit: http://www.health.harvard.edu/healthy-eating/glycemic_index_and_glycemic_load_for_100_foods.
