Carbohydrates types
Introduction
The various kinds of food we consume contain several types of carbohydrates processed by our bodies.
All carbohydrates are eventually converted into glucose and absorbed in the bloodstream.
The difference between the types consists of the rate of absorption and the length of their effect.
The latter parameters affect all individuals in general and those with type 1 and 2 diabetes in particular.
It is especially vital for diabetics to distinguish between the various carbohydrates types so as to stabilize their blood glucose level and avoid hypoglycemia and hyperglycemia.
The higher the glycemic index values of a carbohydrates choice are, the easier it is to digest and the quicker it is to affect the blood glucose level.
The lower the glycemic index values of a carbohydrates choice are, the harder it is to digest, which causes the blood glucose level to rise in a steadier manner and
over a longer period of time, thus contributing to a more prolonged sensation of satiation.
The classification of carbohydrates
Sugars (high glycemic index values)
Usually possess sweet flavor and can be found in white sugar, honey, jam, beverage and soft dairy products and watermelons.
The sugars are easily digested, therefore quickly affecting the blood glucose level (high glycemic index values).
The sweet flavor is generated due to amylase enzyme present in human saliva that converts the sugars into glucose directly in the mouth.
Complex carbohydrates (moderate glycemic index values)
The digestion of these carbohydrates takes place chiefly in the intestine. Consequently, their flavor is not sweet in most cases.
Complex carbohydrates can be found in:
• Cereal (such as wheat, rice).
• Starchy vegetables (potatoes, corn).
• Fruit (excluding watermelons).
• Pastry (bread, pasta).
Full carb choices (low glycemic index values)
Full carbohydrates choices are the hardest to digest either due to their type or their being low processed foods.
Due to the difficulty of their digestion, their glycemic index values are low, enabling them to prolong the sensation of satiation.
The full carb choices are:
• Whole-wheat bread
• Rye bread
• Whole-wheat pasta
• Whole grain rice
• Oatmeal
• Quinoa
• Buckwheat
• Jerusalem artichoke
• Sweet potatoes
• Pulses
Important notes regarding carbohydrates
• The consumption of full carbohydrates choices over other carbohydrates is highly recommended.
• It is advisable to reduce as much as possible the consumption of sugars on account of their high glycemic index values.
• Full carbohydrates choices affect quality, not quantity. It is still important to take the amounts of carbohydrates into consideration.
• Hypoglycemia: during hypoglycemia our body requires sugars in order to raise the blood glucose level quickly and complex carbohydrates so as to maintain its stability over time.
• Warning: When injecting rapid-acting insulin or employing the insulin pump so as to compensate for the consumption foods with extremely low glycemic index values (such as pizza, malawach, chocolate, burek, french-fries or a serving of falafel), it is important not to use the entire dose at once, partitioning it or programming the pump accordingly.
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