Glycemic Index
Simple carbohydrates are composed of sugars , such as fructose and glucose , and are easily and quickly utilized for energy by the body . Consumption of simple carbohydrates and starches often leads to a faster rise in blood sugar and insulin secretion from the pancreas , which can ultimately have negative health effects . Complex carbohydrate foods contain fiber , vitamins , and minerals , and take longer to digest , thus having less of an immediate impact on blood sugar . This causes blood glucose levels to rise gradually . However , defining carbohydrates as simple and complex is somewhat outdated and does not account for the effect of carbohydrates on blood sugar and chronic diseases . To explain how different kinds of carbohydrate-rich foods directly affect blood sugar , the Glycemic Index was developed and is considered the gold standard of categorizing carbohydrates , especially starchy foods .
The Glycemic Index ranks carbohydrates on a scale from 0 to 100 based on how quickly and how much they raise blood sugar levels after eating . Foods with a high Glycemic Index , like white bread , are rapidly digested and cause substantial fluctuations in blood sugar . Foods with a low Glycemic Index , like whole oats , are digested more slowly , prompting a more gradual rise in blood sugar ( 4 ).
After carbohydrates and starches are eaten , how might this affect insulin and other hormones ? When food containing