All carbohydrates induce a temporary increase in blood sugar, but in a healthy subject this is not only completely normal, but also necessary, since glucose provides essential energy for cellular functions and the maintenance of daily activities. The body regulates this increase through the production of insulin, which helps keep blood glucose levels within a healthy, stable range.
Carbohydrates are therefore a fundamental component of our diet, but not all of them act in the same way on our body, especially with regards to glycemia, or the sugar level in the blood. Understanding which carbohydrates have the greatest impact can help you better manage your health, not for those with diabetes or those at risk of developing it, but for anyone who is careful about their diet.
Simple or complex carbohydrates?
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Carbohydrates are divided into two main categories: simple and complex. This distinction is fundamental to understanding their impact on blood sugar.
- Simple carbohydrates: They are composed of one or two sugar molecules and are found naturally in foods such as fruit, milk and vegetables, but also in added sugars and sweeteners. Simple sugars are absorbed quickly, causing a rapid rise in blood sugar. Examples include glucose, fructose, and sucrose.
- Complex carbohydrates: They comprise longer chains of sugar molecules and are found in foods such as whole grains, legumes and starchy vegetables such as potatoes. Complex carbohydrates are digested more slowly, which results in a more gradual release of glucose into the blood, resulting in a less marked impact on blood sugar.
However, stopping at this difference would be a mistake.
Fiber makes all the difference in the world
The presence of fiber in foods can modulate the absorption of carbohydrates and therefore the glycemic response. Soluble fibers, in particular, bind with water to form a gel that slows the digestion and absorption of glucose. This is why high-fiber foods, such as oats, legumes and fruit, often have a milder effect on blood sugar than low-fiber foods.
To know more:
The real problem is therefore not simple or complex carbohydrates, but a more general evaluation of the food, also considering that another important factor comes into play: quantity.
Which and how much sugar?
Our body’s glycemic response does not only depend on the type of sugar or the presence of fiber in the food, but is also strongly influenced (and in some ways above all) by total amount of sugars consumed. This is crucial because the amount of carbohydrates in a meal or snack determines the amount of glucose that enters the bloodstream, directly influencing blood sugar levels. For example, eating a large portion of refined pasta may have a more significant impact on blood sugar than a small amount of the same food, even if the type of carbohydrate is identical and far from healthy.
What are the carbohydrates to focus on?
It is important to prefer complex carbohydrates and foods with a low glycemic index, which offer a slower and more controlled release of glucose into the blood, contributing to better management of metabolic health, with the important exception of fruit, which despite having simple sugars, also provides a significant amount of fibre, essential vitamins and minerals. These nutrients compensate for the effects of the (however reduced) natural sugars present and help to modulate the absorption of glucose/fructose, ensuring that fruit can be consumed as part of a balanced diet without significant negative impacts on blood sugar, if consumed in portions correct.
Healthy Carbohydrates to Include in Your Diet:
- Whole grains: such as oats, quinoa, spelt, rye and barley. These foods are rich in fiber and have a low glycemic index.
- Legumes: such as lentils, chickpeas and beans. They offer vegetable proteins and fibre, slowing down the absorption of sugars.
- Vegetables: such as broccoli, spinach and other leafy greens. They contribute to slow digestion and a lower glycemic response throughout the meal.
- Whole fruit, eaten with the peel whenever possible.
Carbohydrates to limit:
- Products with refined flours: such as white bread, refined pasta and desserts. These foods can raise blood sugar quickly and are depleted compared to whole grains.
- Sugary snacks and sweet drinks: such as biscuits, sweets and soft drinks, which offer simple sugars and a high glycemic load. Fruit juices are also limited.
Focusing on whole, natural foods and limiting processed and refined foods can not only help keep blood sugar levels stable, but also contribute to a healthier, more balanced diet.
And to evaluate industrial foods? You can use the 10:1 rule.
