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Glycemic index
During digestion, your body breaks down complex carbohydrates into monosaccharide building blocks, which your cells use for energy.
The sugar level in your blood goes up when you eat any carbohydrate-rich food.
- Food like crackers and white bread are high in starch and are easily digested. They have a high glycemic index, raising the sugar level in your blood.
- Food high in fibre like vegetables, fruits and whole grains slows the release of glucose into the blood. They have a lower glycemic index.
- Eggs, chees and meat have the lowest glycemic index.
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Metabolic syndrome
Whether your food tastes sweet or not, sugar is sugar. Chronically consuming a lot of carbohydrates may lead to insulin resistance which can lead to a serious condition called metabolic syndrome.
Symptoms of metabolic syndrome include high blood sugar, inc...
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Carbohydrates explained
Carbohydrate is the nutritional category for sugars and molecules that your body breaks down to make sugars.
There are two major types of carbohydrates in foods:
- Simple sugars. Monosaccharides are glucose, fructose, and galactose. When two monosa...
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Insulin plays a vital role in sugar management
Insulin is a hormone that is synthesised in the pancreas. Insulin is essential for sugar management.
When you eat, and your blood sugar rises, insulin is secreted into the blood. It encourages your muscle and fat cells to let glucose in and starts the conversion of sugar into energy.
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Insulin sensitivity and insulin resistance
Insulin sensitivity is how responsive your cells are to insulin. The more a unit of insulin lowers blood sugar, the more sensitive you are to insulin.
If insulin sensitivity goes down, it is known as insulin resistance. The pancreas still sends out insulin...
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This is an excellent explanation of how a chronic excess of carbohydrates could lead to metabolic syndrome and diseases such as type II diabetes.
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The relationship between diet and sleep
Researchers found that eating more saturated fat and less fibre from foods like vegetables, fruits, and whole grains led to reductions in slow-wave sleep - the deep restorative kind of sleep.
People who consume a high-carbohydrate diet
Potential health risks when consuming carbs
Carbohydrates have a potential role in the development of metabolic diseases, including type 2 diabetes and obesity.
Carbohydrate-rich food is thought to overstimulate the hormone insulin by causing chronically high blood sugar levels. One of the roles of insulin is blocki...
Modern versions of the ketogenic diet
- The classic ketogenic diet. 80% to 90% of calories come from fat, 10% from protein, and the rest are from carbohydrates such as fruits or vegetables.
- The medium-chain triglyceride (MCT) diet. The diet uses MCT oils naturally found in palm and cocon...
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