Carbohydrates are foods that
grow directly or indirectly from the ground (pasta,
potatoes, bread, sweets, fruits and vegetables), with
the exception of soy beans, which is a protein.
The eaten carbohydrates will
be converted to blood sugar (glucose) and is
delivered into the cells for energy with the help of
insulin, which is a messenger hormone secreted by the
However, eating too many
carbohydrates per meal will cause too much blood sugar (glucose)
and, in direct proportion will cause too much insulin.
The insulin hormone is also a
storage hormone, and when there's too much blood sugar (glucose)
to delivery into the cells, it stores this excess in the fat
Now, another problem arises:
when the cells call upon the fat cells for the stored blood
sugar (glucose) because they need energy, the same
insulin hormone inhibits its release.
Then, the next meal or snack
starts the process all over again and things start to
accumulate. This cycle over time causes painless
Now another problem happens:
the cells themselves start to resist accepting blood sugar (glucose)
and when that happens, Type 2 Diabetes develop.
In my case, I had to inject
myself five times a day with insulin because of this insulin
resistance. And by eating wrong, I could not keep my blood
sugar (glucose) levels stabilized; and that meant my
insulin levels were completely out of control.
Since we need carbohydrates
to stay alive, I had to figure out which ones and what
amount I could eat that would cause my insulin levels to
First, I discovered that the
fiber content in a carbohydrate (like broccoli) does
not affect the insulin levels because it can't be broken
down into simple sugars.
But, for an example, pasta or
a potato that contain little or no fiber will breakdown
instantly into simple sugars or blood sugar (glucose)
and will raise insulin levels.
This is why starches and
grains are high stimulating, insulin carbohydrates; and vegetables and
fruits are not.
Now, to get a little deeper
into this: the rate at which a carbohydrate enters the
bloodstream is called a "glycemic index." The
faster the rate of entry, the greater the effect of insulin
secretion. And then it evolved to the next level,
which is the "glycemic load."
The glycemic load is the amount of the
carbohydrate eaten times the glycemic index. What this
proves is not only how fast the carbohydrate converts into blood
sugar (glucose) entering into the bloodstream that reflects the insulin level, but it also measures the total
Therefore, eating too many
low-glycemic carbohydrates can have the same insulin effect
as eating few high-glycemic carbohydrates. For example:
black beans, which have a low-glycemic index because of the
high fiber content. However, they also have a high
carbohydrate content, so eating too many black beans at a
meal can raise your insulin levels.
Here is an example of
different carbohydrates, which has about the same glycemic
index, but the glycemic load effects the insulin levels
differently (the higher the glycemic load the higher the
||1 - Cup (52 grams)
3068/100 = 30.68
||Medium (18 grams)
||972/100 = 9.72
||1 - Cup (3 grams)
||150/100 = 1.5
Volume x GI = GL divided by 100 ( good rule of
thumb: eat no more than 30 GL per meal)