Carbohydrates play an important role in how our blood sugar levels change. There are different types of carbohydrates, and each one affects blood sugar a bit differently. We can sort carbohydrates into three main groups: simple carbohydrates, complex carbohydrates, and fiber.
Simple carbohydrates are made up of very basic sugar units. Examples include glucose (found in many fruits) and sucrose (table sugar).
These carbs are quickly broken down and absorbed into the bloodstream. This fast digestion can lead to quick spikes in blood sugar.
For example, if you eat a food high in simple sugars, like candy, your blood sugar could increase by about 30 mg/dL in just 30 minutes after eating. If you consumed 50 grams of glucose, your blood sugar might jump by as much as 120 mg/dL within an hour.
Complex carbohydrates are found in foods like whole grains, beans, and starchy vegetables. They consist of longer chains of sugar molecules.
These take longer to digest, so they add glucose to your blood more slowly.
To understand this better, we can look at something called the glycemic index (GI). Foods with a low GI (under 55) release glucose more slowly than high GI foods (over 70). For example, eating 50 grams of a low-GI food might only raise your blood sugar by 20-40 mg/dL over two hours, compared to high-GI foods, which can cause bigger increases.
Fiber is a type of carbohydrate that our bodies do not digest. It's very important for keeping blood sugar levels steady.
There are two types of fiber: soluble and insoluble. Soluble fiber, which is found in foods like oats and beans, slows down how fast the stomach empties. This helps control how quickly glucose enters the blood.
Eating a lot of fiber can lower the chance of getting type 2 diabetes by 30-60%. Foods that are high in fiber usually have a low GI, which helps prevent big spikes in blood sugar.
Here's a quick look at how different carbohydrates affect blood sugar:
Knowing how these different carbs affect our blood sugar is really important. It helps us take better care of our health and avoid problems related to blood sugar.
Carbohydrates play an important role in how our blood sugar levels change. There are different types of carbohydrates, and each one affects blood sugar a bit differently. We can sort carbohydrates into three main groups: simple carbohydrates, complex carbohydrates, and fiber.
Simple carbohydrates are made up of very basic sugar units. Examples include glucose (found in many fruits) and sucrose (table sugar).
These carbs are quickly broken down and absorbed into the bloodstream. This fast digestion can lead to quick spikes in blood sugar.
For example, if you eat a food high in simple sugars, like candy, your blood sugar could increase by about 30 mg/dL in just 30 minutes after eating. If you consumed 50 grams of glucose, your blood sugar might jump by as much as 120 mg/dL within an hour.
Complex carbohydrates are found in foods like whole grains, beans, and starchy vegetables. They consist of longer chains of sugar molecules.
These take longer to digest, so they add glucose to your blood more slowly.
To understand this better, we can look at something called the glycemic index (GI). Foods with a low GI (under 55) release glucose more slowly than high GI foods (over 70). For example, eating 50 grams of a low-GI food might only raise your blood sugar by 20-40 mg/dL over two hours, compared to high-GI foods, which can cause bigger increases.
Fiber is a type of carbohydrate that our bodies do not digest. It's very important for keeping blood sugar levels steady.
There are two types of fiber: soluble and insoluble. Soluble fiber, which is found in foods like oats and beans, slows down how fast the stomach empties. This helps control how quickly glucose enters the blood.
Eating a lot of fiber can lower the chance of getting type 2 diabetes by 30-60%. Foods that are high in fiber usually have a low GI, which helps prevent big spikes in blood sugar.
Here's a quick look at how different carbohydrates affect blood sugar:
Knowing how these different carbs affect our blood sugar is really important. It helps us take better care of our health and avoid problems related to blood sugar.