What is the best choice of carbohydrates during intermittent fasting?
What are carbohydrates ?
Carbohydrates are the collective name for sugars, starches and fibres, which are broken down in the body into glucose. Their main function is to provide energy for the body. When 1 gram of carbohydrate is burned, 4 kcal of energy is supplied. The body can store carbohydrates in the form of glycogen. The main stores are the liver and muscles. When these stores are fully filled, the excess glucose is converted into fat. We can divide carbohydrates into 3 groups
- Monosaccharides are the simplest molecules. Examples include glucose (or blood sugar), fructose (or fruit sugar), galactose (derivative of lactose).
- Disaccharides are the combination of 2 molecules of monosaccharides. Examples include sucrose (fructose + glucose), lactose (= glucose + galactose) or maltose (= 2 x glucose)
- Polysaccharides are very large molecules (combinations of thousands of monosaccharides). Examples include starch (derived from plants), glycogen (found in the muscles and liver) and cellulose (plant-based)
General, we can say that the simple or fast sugars are found in fruit, honey, sweets, white bread, white rice, soft drinks, while complex carbohydrates are mainly found in beans, potatoes, brown rice, ...
The glycemic index shows how a particular carbohydrate affects the blood sugar level. Carbohydrates with a GI < 55 are absorbed and digested more slowly, causing the blood sugar level to rise more slowly. In this way, these multiple carbohydrates give long-lasting energy. Carbohydrates with a GI >70 are absorbed very quickly in the body. The blood sugar level rises quickly. The pancreas will react to this by producing insulin. Eating fast sugars repeatedly induces the frequent release of insulin. As a result, the body can become insulin-resistant. This can eventually result in type II diabetes
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||11.3 g||70|
|19, 0 g||60|
|Basmati rice||28,8 g||58|
|Banana ripe||20,0 g||51|
|Cornflakes||23, 0 g||81|
|Cooked wholemeal pasta||15,8 g||50|
|Cooked white pasta||23, 8 g||55|
|Glucose (dextrose)||100 g|
|18, 0 g||53|
|Baked wholemeal bread||49,4 g||55|
|Baked wholemeal macaroni||26,5 g||47|