Carbs: Quick, Slow or Confusing?

Posted June 22, 2007 at 11:43 AM by Bridget Sullivan

Section: His Nutrition, Healthy Eating

The following article was submitted by sports nutritionist Nancy Clark.  Nancy Clark, MS, RD CSSD (Board Certified Specialist in Sports Dietetics) counsels active people at her private practice located at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her popular Sports Nutrition Guidebook, NEW 2007 Food Guide for Marathoners and Cyclist’s Food Guide offer additional information. They are available via www.nancyclarkrd.com. For online education and workshop information, visit www.sportsnutritionworkshop.com.

Once upon a time, carbohydrates were referred to as simple or complex, sugars or starches. Today, the classification is more complicated; carbs are often ranked as quick or slow in a very complex system called the glycemic index. The glycemic index is theoretically based on how 50-grams of carbohydrates (not counting fiber) in a food will affect blood sugar levels. For example, white bread is a high glycemic index carb and supposedly causes a rapid “spike” in blood sugar, while beans are considered a low glycemic index carb and cause a more gradual increase in blood sugar levels.

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