Low GI Foods: The Story Of Healthy Carbs
Today, we’re talking about Carbs and which carbs are healthy for you to eat
Carbohydrates have been under attack recently, and rightfully so.
At the end of the last century, a new health problem arose. The problem of rampant metabolic disease, mostly in the form of obesity and type 2 diabetes.
These conditions were largely uncommon in human populations up until the latter half of the 1900s.
This trend correlated with the increased production and demand for processed foods.
The main components that these forms of food material relied on for their economic viability were refined carbs and fats, mainly saturated and trans fats.
Both these core ingredients were present in such high quantities for two main reasons.
For one, lots of sugar and lots of fat made stuff taste good. When stuff tastes good, people want more of it. When people want more of it, you get to sell more and make more money.
The other reason is that fat and sugar are great preservatives. They are also cheap preservatives.
This meant that food companies were saving big while turning the same profits by including such vast amounts of these quantities.
Everything seemed to be okay. But before long, an annoying and dangerous trend began to rear its head.
Obesity and metabolic diseases were on the rise.
When this happened, the first finger was pointed at fat. After all, if people are getting fat, it means they are eating too much fat correct?
Well, in a sense, this is true, but no one was prepared for the shocking reality that it was in fact the high prevalence of high GI carbs in the food meaning sugar that was leading to the overweight problem.
To understand how this happens, let's look at what the GI rating of carbohydrates actually means.
GI is short for glycemic index. This is a scientific measurement of how fast the carbohydrate content of a food source is absorbed from the gut to the bloodstream.
A carb with a low GI has a slow uptake while a high GI carb has a rapid uptake.
Our bodies prefer low GI carbs for sustained energy uptake that lasts over an extended period. This ensures that we can manage our energy levels in a balanced way.
Insulin activity is also kept healthy this way and the whole system stays in check.
High GI carbs, however, are relatively new to our way of eating if you look at the history of humans.
These carbs are quickly absorbed into the blood, causing a total system overload. Over time, the repeated uptake of high GI carbs can lead to insulin resistance.
This condition leads to the onset of type 2 diabetes as well as elevated levels of body fat, and eventually obesity.
The key factor in whether a carb is high or low GI is the availability of fiber. Fiber is the one form of carbohydrates with a zero GI rating.
Fiber helps prevent rapid uptake of glucose for a more healthy, mediated release.
It's also great for gut health of course, but in this video, we will focus on how it contributes to the profile of healthy carbs.
We feel it's important for you to know that carbs can be healthy, you just need to eat the right ones.
We learned this lesson with fat, and now let's take a look at some healthy Low GI Foods.
Top 8 Healthy Carbs
1. Whole Wheat Everything!
Pasta, bread, and pastries! What sort of life would we be living without these treasured delicacies right?
But you may be avoiding them or enjoying them guiltily because of the bad rap refined, white flour has been getting.
Well, we’re here to tell you that you can actually enjoy all these delicious starchy foods, just go whole wheat for that all-important fiber component, turning the GI levels way down.
Seeds are an amazing alternative to your traditional cereal grains such as corn, wheat, and oats.
That's because seeds such as pumpkin, flax, and hemp tend to have a lower carb density and a higher fiber content than cereal grains.
Seeds also come packed with other amazing nutrients such as healthy fats containing essential fatty acids.
3. Leafy Greens
These fresh veggie leaves are generally low in any form of calories, but especially carbs, which the bulk of their carbohydrate content coming in the form of fiber.
Leafy greens are therefore a great accompaniment to higher GI foods and are a great source of essential micronutrients.
When it comes to whole foods with naturally high GI readings, you’re typically looking at fruit. But berries such as blueberries, strawberries and raspberries seem to have a decently low GI rating.
So low that these are menu recommendations for keto-adapted living.
Berries are also brimming with antioxidants, which is never ever a bad thing.
5. Beans and other Legumes
Another variety of seed foods with a remarkably low GI rating. That's because legumes lean more on the protein side of things than their starchier cousins, the cereal grains.
A couple examples are peas, lentils, kidney beans, chickpeas, and black beans.
Legumes also pack quite a bit of fiber, so they have an amazing GI profile.
So there you have it!
I eat beans with my nighttime meal. I actually only eat green beans and a protein with my last meal of the day.
Usually a cup of Green beans and 6 ounces of protein, usually white fish or chicken breast.
This gives me a great source of fiber for my digestive system to work throughout the night and makes sure I don’t have any unused carbs in my body when going to bed.
Brown Rice has the lowest GI rating of all. White has the highest GI rating, I regulary eat Brown Rice with my Mid day meals.
Sweet Potatoes are staple of my everyday diet. I eat sweet potatoes with at least one of my miday meals.
Sweet potatoes is the lowest GI of all potatoes and they taste yummy.
White potatoes are much higher on the GI scale. As a rule of thumb you want to avoid anything that is white as white is the highest on the GI ratings. White pasta, white bread, white potatoes, etc
Gluten Free Oatmeal
Gluten Free Oatmeal is a great Low GI carb to eat in the morning.
Sarah and I mix in flaxseed, cinnamon, and a little bit of cinnamon casein protein. It is absolutely delicious and gives your great energy for a workout or to start your day.
So There You have it. 8 Types of Low GI Carbs your can cycle into your diet.
You can even cycle these carbs in if your on keto every once in a while to refeed your body and your muscles.
Carbs have taken quite a knock in recent times. But we’re here to tell you that you can enjoy carbs and be healthy, they are not the bad guy.
The bad guy is poor lifestyle and nutritional choice and the ignorance that leads to that.
Get clued up with your GI ratings and enjoy your healthy carbs.
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Glucozine is our amazing Glucose Disposal Agent that Sarah and I take every day because it
First it shuttles carbohydrates into your muscles to help them grow and recover, then it disposes of any excess Glucose not absorbed by your muscles to prevent it from converting to Fat.
Pretty cool right?
What this means is we’ve figured out a way to use carbs for our benefit without the negative side effect of excess carbs converting to fat.
This is a fantastic supplement to add to your diet and we would not go a day without it.
I’ll also drop a link in the description so its easier for you to find Glucozine in our store.
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