LOW carb means that although the food IS a carbohydrate, it does not spike our blood sugar much, as compared to sugar, candy, cakes and so forth.
SLOW carbs are the carbohydrate foods on the lower end of the Glycemic Index and carry a lower Glycemic Load.
As we learn more about all this, we will want to pay attention to the Glycemic Index of the foods we eat. Much more information on this topic will be presented in upcoming posts. Stay tuned.
For a good book to have for reference — try this: The Low GI Shopper’s Guide to GI Values 2011: The Authoritative Source of Glycemic Index Values for 1200 FoodsHealth, Mind & Body Books)
For now, take a look at this table below to begin to acquaint yourself with how different foods rank in this system.
A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.
(glucose = 100)
|Serving size (grams)||Glycemic load
|BAKERY PRODUCTS AND BREADS|
|Banana cake, made with sugar||47±8||80||18|
|Banana cake, made without sugar||55±10||80||16|
|Sponge cake, plain||46±6||63||17|
|Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)||42±4||111||24|
|Apple, made with sugar||44±6||60||13|
|Apple, made without sugar||48±10||60||9|
|Waffles, Aunt Jemima (Quaker Oats)||76||35||10|
|Bagel, white, frozen||72||70||25|
|Baguette, white, plain||95±15||30||15|
|Coarse barley bread, 75-80% kernels, average||34±4||30||7|
|50% cracked wheat kernel bread||58||30||12|
|White wheat flour bread||70±0||30||10|
|Wonder™ bread, average||73±2||30||10|
|Whole wheat bread, average||71± 2||30||9|
|100% Whole Grain™ bread (Natural Ovens)||51±11||30||7|
|Pita bread, white||57||30||10|
|Coca Cola®, average||58±5||250||15|
|Fanta®, orange soft drink||68±6||250||23|
|Lucozade®, original (sparkling glucose drink)||95±10||250||40|
|Apple juice, unsweetened, average||40±1||250||12|
|Cranberry juice cocktail (Ocean Spray®)||68±3||250||24|
|Grapefruit juice, unsweetened||48||250||11|
|Orange juice, average||50±4||250||13|
|Tomato juice, canned||38±4||250||4|
|BREAKFAST CEREALS AND RELATED PRODUCTS|
|Coco Pops™, average||77||30||20|