Fast Absorption vs. Slow Absorption Carbohydrates?
Sugars or starches? Which carbohydrates are best?
It all depends. For sustained energy, you want to eat carbs that are absorbed slowly. Of course, as a diabetic or pre-diabetic, you want to stay away from carbs that are absorbed fast.
But which carbs are which? Enter the GI (glycemic index) --a method of ranking foods based on how quickly they raise blood sugar levels. Basically, the higher the GI number, the faster the rate of absorption... The lower the GI number, the slower the rate of absorption.
However, you may be surprised about which foods rank high or low. For example, white potatoes are absorbed faster than white sugar (sucrose). Yet, if you are simultaneously eating foods that contain fat, fiber, or acids, any carbohydrate absorption is slower and the real GI, lower.
Who said carbohydrates are simple?
Rule of thumb for diabetics and pre-diabetics: A GI of less than 55 is OK. A food with a GI greater than 55 is marginal. A food with a GI greater than 70 is not OK.
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Carbohydrate Table
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SLOW ABSORPTION -55
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MED ABSORPTION 55-70
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FAST ABSORPTION 70+
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Fructose
|
23
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Sucrose
|
65
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Glucose
|
100
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Lactose
|
46
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Honey
|
58
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Maltose
|
105
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Apple
|
38
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Pineapple
|
66
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Dates
|
103
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Cherries
|
22
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Banana
|
55
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Watermelon
|
72
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Peas
|
48
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New potato
|
62
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Baked potato
|
93
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Carrots
|
49
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Sweet corn
|
55
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Pumpkin
|
75
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Spaghetti
|
41
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Taco shells
|
68
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Short grain white rice
|
72
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Pumpernickel bread
|
51
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Pita bread
|
57
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Bagel
|
72
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Oatmeal (old-fashioned)
|
49
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Shredded wheat
|
67
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Raisin Bran
|
73
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Yogurt (flavored low-fat)
|
33
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Ice cream (10% fat)
|
61
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Gatorade
|
78
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Popcorn (light microwave)
|
55
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Power bar
|
58
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Pretzels
|
83
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Sponge cake
|
46
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Angel food cake
|
67
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Waffles
|
76
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Oatmeal cookie
|
55
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Quaker granola bar
|
66
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Rice cakes (plain)
|
82
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Twix cookie bar
|
44
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Skittles fruit chews
|
70
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Jelly beans
|
80
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GI ratings based on glucose = 100 Source: The Glucose Revolution. (Marlow & Co., 199
Alkaline Forming Foods & Self Acidity Test
The Effect of Body Acidity on Health - Excess body acidity (acidosis) is thought to be the first step towards premature aging, interfering with eyesight and memory, and creating wrinkling, age spots, dysfunctioning hormone systems, and a host of age related phenomena.
Acidosis in the pancreas. If you suspect that your pancreas may be acidic from eating too many acid forming foods over a long period of time (many diabetics do), and thus, is inhibiting your pancreas' ability to produce insulin sufficiently, or is destroying the insulin receptors on your cells, you may want to review a brief Self Acidity Test.
If you have no idea whether or not your body is acidic, or exactly how serious the problem may be... Then, below you'll find a link where you can access a Self Acidity Test that was developed by Dr. Theodore A. Baroody. We believe it's worth a few minutes of your time. Just click on the link directly below.
Click Here For Self Acidity Test
Alkaline Forming Foods - We've also included below a list of some foods considered to be alkaline-forming, and thus, helpful to people with a consistently acidic pH level in their body.
Almonds, Aloe Vera, Apples, Apricots, Bee Pollen, Buckwheat, Cabbage, Cantaloupe, Celery, Carrots, Cucumbers, Dates, Dulse, Poached eggs, Figs, Grapefruit, Honey, Lettuce, Millet, Parsley, Raisins, Peaches, Fresh red potatoes, Pineapple, Soy products, Sprouted seeds, Cooked spinach, Turnip tops, Wakame Miso Soup, Azuki beans, Rice, Mineral water.
*Note -If you drink the acidic citrus juices from lemon, lime and grapefruit, you will trigger the pancreas to dump bicarbonate into the intestine for digestive purposes. But there is an added advantage, in that you will neutralize some of the excess acidity, leaving your body in a healthier state with less acidity to excrete.
You can add these acidic citrus juices to your daily drinking water. You can also add some apple or orange to sweeten the mix, if you wish. (Buy citrus juices made from organically grown fruit, if at all possible.)
*One of the primary reasons why people with diabetes drink a product called Thrive from LurraLife for life is because THRIVE is an all-natural cardio health supplement that – as an added bonus – contains organic greens. The research-based formula contains Raw & Organic Greens, Thrive Cardio Longevity Blend, and Max Bioavailability Blend, which can deliver extraordinary health benefits, including age-proofing your heart and body.
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What is the Glycemic Index?
Glycemic Index
Cereals |
Snacks |
Pasta |
Beans |
All Bran |
51 |
chocolate bar |
49 |
cheese tortellini |
50 |
baked |
44 |
Bran Buds + psyll |
45 |
corn chips |
72 |
fettucini |
32 |
black beans, boiled |
30 |
Bran Flakes |
74 |
croissant |
67 |
linguini |
50 |
butter, boiled |
33 |
Cheerios |
74 |
doughnuRule of thumb for diabetics and pre-diabetics:middlet |
76 |
macaroni |
46 |
cannellini beans |
31 |
Corn Chex |
83 |
graham crakers |
74 |
spagh, 5 min boiled |
33 |
garbanzo, boiled |
34 |
Cornflakes |
83 |
jelly beans |
80 |
spagh, 15 min boiled |
44 |
kidney, boiled |
29 |
Cream of Wheat |
66 |
Life Savers |
70 |
spagh, prot enrich |
28 |
kidney, canned |
52 |
Frosted Flakes |
55 |
oatmeal cookie |
57 |
vermicelli |
35 |
lentils, green, brown |
30 |
Grapenuts |
67 |
pizza, cheese & tom |
60 |
Soups/Vegetables |
lima, boiled |
32 |
Life |
66 |
Pizza Hut, supreme |
33 |
beets, canned |
64 |
navy beans |
38 |
muesli, natural |
54 |
popcorn, light micro |
55 |
black bean soup |
64 |
pinto, boiled |
39 |
Nutri-grain |
66 |
potato chips |
56 |
carrots, fresh, boil |
49 |
red lentils, boiled |
27 |
oatmeal, old fash |
48 |
pound cake |
54 |
corn, sweet |
56 |
soy, boiled |
16 |
Puffed Wheat |
67 |
Power bars |
58 |
french fries |
75 |
Breads |
Raisin Bran |
73 |
pretzels |
83 |
grean pea, soup |
66 |
bagel, plain |
72 |
Rice Chex |
89 |
saltine crakers |
74 |
green pea, frozen |
47 |
baquette, Frnch |
95 |
Shredded Wheat |
67 |
shortbread cookies |
64 |
lima beans, frozen |
32 |
croissant |
67 |
Special K |
54 |
Snickers bar |
41 |
parsnips |
97 |
dark rey |
76 |
Total |
76 |
strawberry jam |
51 |
peas, fresh, boil |
48 |
hamburger bun |
61 |
Fruit |
vanilla wafers |
77 |
pot, new, boiled |
59 |
muffins |
|
apple |
38 |
Wheat Thins |
67 |
pot, red, baked |
93 |
apple, cin |
44 |
apricots |
57 |
Crackers |
pot, sweet |
52 |
blueberry |
59 |
banana |
56 |
graham |
74 |
pot, white, boiled |
63 |
oat & raisin |
54 |
cantalope |
65 |
rice cakes |
80 |
pot, white, mashed |
70 |
pita |
57 |
cherries |
22 |
rye |
68 |
split pea soup w/ham |
66 |
pizza, cheese |
60 |
dates |
103 |
soda |
72 |
tomato soup |
38 |
pumpernickel |
49 |
grapefruit |
25 |
Wheat Thins |
67 |
yam |
54 |
sourdough |
54 |
grapes |
46 |
Cereal Grains |
Milk Products |
rye |
64 |
kiwi |
52 |
barley |
25 |
chocolate milk |
35 |
white |
70 |
mango |
55 |
basmati white rice |
58 |
custard |
43 |
wheat |
68 |
orange |
43 |
bulgar |
48 |
ice cream, van |
60 |
Drinks |
papaya |
58 |
couscous |
65 |
ice milk, van |
50 |
apple juice |
40 |
peach |
42 |
cornmeal |
68 |
skim milk |
32 |
colas |
65 |
pear |
58 |
millet |
71 |
soy milk |
31 |
Gatorade |
78 |
pineapple |
66 |
Sugars |
tofu frozen dessert |
115 |
grapefruit juice |
48 |
plums |
39 |
fructose |
22 |
whole milk |
30 |
orange juice |
46 |
prunes |
15 |
honey |
62 |
yogurt, fruit |
36 |
pineapple juice |
46 |
raisins |
64 |
maltose |
105 |
yogurt, plain |
14 |
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watermelon |
72 |
table sugar |
64 |
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*Actually, the GI indirectly measures a food's effect on blood sugar. It actually measured the "area under the blood sugar curve" following a set intake of that carb.
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