Carbohydrates can be found in most foods and drinks. Carbohydrates are made up of sugar, starch and fibre. The term ‘naked carbs’ is used when solely carbohydrate-rich food is consumed.
Since carbohydrates are converted to glucose fairly quickly (compared to protein, fat and fibre), consuming naked carbs results in a faster conversion and a glucose spike in the blood, leading to hyperglycaemia. Naked carbs also do not help with satiety, and you might end up feeling hungry again soon.
Combine carbohydrates with other food groups
• Consider pairing carbs with fibre, protein and fat to slow down the release of glucose and improve the response. Not only does adding protein protect one from blood sugar spikes, but it also keeps one full for longer.
• Try to reduce the portion of carbohydrates. This will prevent the blood sugar from spiking.
• You can replace simple carbohydrates with complex carbohydrates for a healthy meal.
To stick to a healthy pattern, try to implement the food flow: fibre > protein > complex carbs. With minor changes, health goals of maintaining normal glucose levels and overall fitness can be achieved.
