Overview
Carbohydrates are a group of molecules that include sugars and fibers. The role of this macro is to provide energy for the cells in order to conduct biochemical reactions.
Today, we often hear about the devastating effects of consuming too much sugary foods, which is partially correct. However, we also need to consider the glycemic index and its role in insulin resistance.
In this article, we will briefly cover the definition of glycemic index and insulin spikes, then switch gears to discuss the role of carbs in the human diet.
What is the glycemic index?
The glycemic index (GI) is a parameter used to estimate the speed of blood sugar rise after consuming certain foods.
Researchers classify nutrients as:
- Low glycemic foods (55 or less)
- Medium glycemic foods (56–69)
- High glycemic foods (70 and above)
Note that the ranking occurs on a scale of 0–100.
Foods with a low glycemic index are beneficial for the body since they do not cause a rapid surge in blood sugar levels. Scientists identified high glycemic foods and the subsequent insulin spikes as primary risk factors of type II diabetes. Therefore, you should aim for foods with low glycemic indexes.
However, when you are about to work out, perform strenuous physical activity, or faint from hypoglycemia, high glycemic foods may come in handy.
As a general rule of thumb, foods rich in refined carbs and sugar have high glycemic indexes since they are digested quickly. Conversely, foods high in protein, fat, or fiber typically have a low GI.
Besides the chemical structure of the foods, other factors may influence their glycemic indexes, including the cooking method, amount of processing, and ripeness.
The role of carbohydrates in the human diet
Carbohydrates are the primary energy source used by human cells to generate Adenosine Tri-Phosphate (ATP), which is vital for all biochemical reactions.
These compounds come in two major forms:
- Simple carbohydrates (e.g., glucose, maltose)
- Complex carbohydrates (e.g., starch, fiber)
Each type has a different glycemic index and digestive properties.
The only metabolic state that switches the body from using carbohydrates as a source of energy is the ketogenic diet, which forces the liver to break down triglycerides to produce ketone bodies.
One interesting form of complex carbohydrates is fiber, which aids with digestion and bowel movement due to its properties.
Consequently, the risk of developing gastrointestinal symptoms (e.g., constipation, diarrhea), low-grade inflammation, and high cholesterol levels decreases. Fiber also improves the balance of your gut flora (i.e., microbiome). Finally, the low glycemic index of fiber lowers the risk of energy depletion and type 2 diabetes.
One gram of carbs offers 4 calories.
Takeaway message
Carbohydrates are one of the indispensable macronutrients that make us who we are. Consuming carb-rich foods in a reasonable manner is absolutely fundamental to your health.
We hope that this article managed to highlight the role of carbohydrates in the human body and the importance of the glycemic index.
