Good carbs are the ones that score below 10 on Glycemic Index

More about GI (click)

The Return of the Carb

Last Wednesday we learned how some carbs are good for us, as defined by the glycemic load index (GLI). Today we'll take a closer look at these "good carbs," and why they're healthy additions to our diet.

Good carbs — the ones that score 10 or below on the GLI — take a long time to digest, creating less of a need for immediate insulin release in the bloodstream. This helps stabilize your blood sugar level. They also contain important vitamins, minerals, and nutrients that are essential for good health. In fact, our bodies are designed to consume these kinds of carbs, which include vegetables and whole grain foods. (They are often referred to as complex carbohydrates because of their molecular structure.)

Becoming familiar with the GLI will help you identify and avoid the carbs that cause rapid blood sugar elevation, change brain chemistry, and trigger cravings. You should not, however, base your diet solely on the glycemic load index. GLI scores are valuable to know, but beware — some foods with a low GLI score are high in fat and calories. Keep in mind your caloric allowance and stick to it.

Nobody's Perfect
It's not rocket science: A serving of potato chips has a sky-high GLI score. You know the physiological backlash, yet those chips are calling your name. Here's my honest advice: Give in now. If you don't, you'll binge on other, potentially even less healthy things you crave. If you're absolutely sure that you want something with a high GLI score, eat some protein at the same time. This will help slow the rate of oxidation and stabilize your blood sugar and energy levels. Have your handful of chips (just a handful!), but have a turkey salad with them.