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Scientists and nutritionists are learning more about glucose metabolism and the mechanisms underlying diabetes every day, it seems. A report at the recent ADA meeting differentiated between types of carbohydrate and their effect on blood glucose levels in terms of their 'glycemic load.'
Glycemic load is calculated from the glycemic index (the degree to which a given food elevates blood glucose) and the quantity of carbohydrate eaten. It is strongly associated with lower HDL cholesterol levels, higher triglycerides levels, and increased risk of coronary heart disease.
In this context, researchers identified the following as 'good carbohydrates,' or those without a high glycemic load:
- Whole grains
- Pasta
- Fruits
- Vegetables, particularly legumes
Sources of whole grains include:
- Whole-wheat bread
- Whole-grain rye, barley, and oat bread
- Popcorn
- Brown rice
- Whole-grain breakfast cereal
- Oatmeal
- Wheat germ
- Whole-grain pasta
- Bran
- Whole-wheat pancakes
- Kasha
- Couscous
- Bulgur
Sources:
- Bloomgarden ZT. Nutrition, lipids, and alternative medicine. Report from ADA 60th Scientific Sessions, 2000. Diab Care, 2000:23(12):1847.
- Nature's amazing cholesterol busters. Prevention, 2000.
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