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What is the best carbohydrate choice during intermittent fasting?

Door Claudia Smet 16 May 2021 0 comments
Wat zijn koolhydraten ?

What are carbohydrates?

Carbohydrates are the collective name for sugars, starches and fibres, which are broken down into glucose in the body. Its main function is mainly energy source for the body. The combustion of 1 gram of carbohydrate produces 4 kcal of energy. The body can store carbohydrates in the form of glycogen. The main storage sites are the liver and those muscles. When these stores are completely filled, the excess glucose will be converted into fat. We can divide the carbohydrates into 3 groups

  • Monosaccharides are the simplest molecules. Examples are glucose (or blood sugar), fructose (or fruit sugar), galactose (derivative of lactose).
  • Disaccharides are the combination of 2 molecules of monosaccharides. An example of this is sucrose (fructose + glucose), lactose (= glucose + galactose) or maltose (= 2 x glucose)
  • Polysaccharides are very large molecules (combinations of thousands of monosaccharides). Examples of this are starch (derived from plants), glycogen (found in the muscles and liver) and cellulose (vegetable)

In general, we can say that the simple or fast sugars are found in fruit, honey, sweets, white bread, white rice, soft drinks, while the complex carbohydrates can mainly be found in beans, potatoes, brown rice, …

Glycemic Index

The glycemic index indicates how a particular carbohydrate affects blood sugar levels. Carbohydrates with a GI < 55 are absorbed and digested more slowly, causing a slower rise in blood sugar levels. In this way, these complex carbohydrates provide long-lasting energy. Carbohydrates with a GI >70 are absorbed very quickly in the body. Blood sugar rises quickly. The pancreas will respond to this by producing insulin. Repeated eating of fast sugars induces the frequent release of insulin. This can cause the body to become insulin resistant. This can eventually result in diabetes type II

Voeding met een lage glycemische index

Tip: Choose especially carbohydrates with a low glycemic index (<55) if you want to lose weight. This group is also recommended for people with diabetes.

Carbohydrates per 100 g Glycemic Index
Potato gratin 11.3g 70
Potatoes in their skins 19.0g 60
Basmati rice 28.8g 58
Banana ripe 20.0g 51
Cornflakes 23.0g 81
Cooked wholemeal pasta 15.8g 50
Cooked white pasta 23.8g 55
Glucose (dextrose) 100g 100
Quinoa cooked 18.0g 53
Whole wheat bread 49.4g 55
Whole Wheat Macaroni 26.5g 47
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