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Glycemic index values of some carbohydrates in the diet

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Pasta has a lower glycemic index than bread. Pasta's glycemic index can be lowered further by cooking it less (al dente). This is because al dente pasta resists the effect of digestive enzymes more than regular cooked pasta and so it has a lower glycemic index. Rice cakes have a very high glycemic index because of their extremely puffed-up structure. In comparison, the glycemic index value of sugar is lower because 50 percent of its molecules are fructose, which the body metabolizes less efficiently compared to glucose.

 

Glycemic Index for Bread, Potatoes, Pasta and Rice in the diet

 

Not all the starches are high glycemic index foods. Some types of bread, potatoes, pasta and rice are without harmful glycemic effects like a sudden rise in blood sugar. Basmati rice has a lower glycemic index (58) than Japanese or Chinese steamed rice, and brown rice has a low glycemic index value (55).

 

Instant mashed potatoes have a high glycemic index value (86), baked potatoes also have a high glycemic index value (93); but new potatoes have a lower glycemic index value of 62.

 

Ordinary whole wheat bread and white bread both cause a blood sugar to peak with a relatively high glycemic index values (both about 70), but dense, chewy peasant breads, especially those with some whole or cracked grains, have significantly lower glycemic indexes (about 50).

 

Despite the fact that some diets seem to lump bread and pasta together in the same category, pasta has a much lower glycemic index than most bread, (e.g. spaghetti has a low GI of 43).

 

Glycemic Index for Carrots in the diet

 

Some glycemic response studies show that carrots have a high glycemic index - up to 95. This has led sellers of low carbohydrate diets to issue warnings that carrots cause blood sugar peaks and should therefore be avoided. But this is not necessarily good advice.

 

Nutritional Benefits of Carrots in the diet

 

Carrots are important dietary sources of protective phytochemicals, especially carotenoid pigments that are good anti-cancer agents. These nutritional benefits mean that advising people to avoid carrots because of effects on blood sugar is inaccurate dietary advice.

 

As with any higher glycemic index foods, the glycemic effect of carrots can be reduced and ensure a slower rise in blood sugar by adding low glycemic index foods to the meal.

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