Good Carbs and the Glycemic Index (GI)
"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.
"Tricklers" are slowly-digested carbohydrates that are slowly released into the bloodstream and sustain satiety."
Johanna Burani, MS, RD, CDE
Nutrition Works
Morristown, New Jersey
Expertise in individualized, low-glycemic index (low GI) meal planning.
Welcome. For the past fifteen years, I have been counseling my patients and writing about how to incorporate optimal GI carbohydrate choices into individualized, balanced meals and snacks. EatGoodCarbs.com is a concise summary of my acquired knowledge and skills.
The Glycemic Index (GI) is a classification system that categorizes carbohydrates by how quickly the body digests them into glucose. In other words, how quickly carbohydrates "hit" the bloodstream.
High GI carbs are quickly digested and, for some, in just a few minutes, start gushing glucose into the blood from the gut.
Low GI carbs are slowly digested by the body and release glucose gradually into the bloodstream, and over an extended period of time. In other words, they trickle glucose out of the gut and into the bloodstream.
Since the body is programmed to break down carbohydrates for its fuel source, the good-better-best carbs are those that:
• sustain energy
• reduce appetite
• promote physical endurance
• improve mental acuity
• diminish mood swings
"Carbohydrates are the
body's fuel of choice."
As it turns out, the carbs that are best able to address these demands -- every day and with consistency -- are the tricklers. They also improve several health parameters:
• increased glycemic control
• increased insulin sensitivity
• decreased cholesterol levels
• decreased risk of heart disease
• decreased risk of some cancers
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