These infographics are a real eye-opener. Because once you realize that all carbohydrates affect our blood glucose, you will understand how to make better food choices.
Guide to know how Carbs affect our blood sugar & best strategies of food choices
These incredibly easy-to-follow infographics have been kindly shared from PHC Public Health Collaboration with permission.
PHC Public Health Collaboration is a charity dedicated to informing and implementing healthy decisions for better public health. They are hoping to change dietary guidelines, educate general practitioners and improve public health.
How Carbs affect our blood sugars: A Healthy Breakfast
Most people understand that if you eat a high-sugar item such as a candy bar, chocolate, sugary drink, or a slice of cake, they will raise your blood sugar immensely, but many are oblivious to the fact that many of your everyday foods such as rice, cereal, whole grain toast, and oats, are going to raise your blood sugars just as much.
And what about a “healthy” breakfast such as small cornflakes, apple juice, with 1 slice brown toast? Well, you’re looking at your blood sugars being raised by the equivalent of 21 teaspoons of sugar.
Cornflakes 8.4 tsp + milk 1 tsp + brown toast 3 tsp + apple juice 8.6 tsp = 21 teaspoons
Now just imagine if you have a fruity yoghurt, banana, honey on a bowl of oatmeal?
Or how about a fruit-based smoothie with pineapple and mango?
How Carbs affect our blood sugars: Cereals
Let’s take a quick look at “healthy cereals”?
From the previous chart, we now understand that a small 30g serving of cornflakes will raise your blood sugars by the equivalent of 8.4 teaspoons of sugar. And we all know most people like to add brown sugar, honey or canned/tinned fruit to their morning cornflakes. Spoiler alert – you’ve just created a sugar bomb!
And most people don’t serve just 30g, that’s only 1 cup!
No wonder so many of you are having an energy slump at 10m and start reaching for the vending machine to get your next sugar “fix”.
How Carbs affect our blood sugars: Bread
And are wholegrain loaves of bread any better than regular white bread? I’m afraid not.
A serving of whole-grain barley bread will actually raise your blood sugars by the equivalent of 5.5 teaspoons, that’s 22g!
How Carbs affect our blood sugars: Fruit
Yes, whole fruit is packed with fibre, vitamins, minerals, and many other incredible phytonutrients, but they are also high sugar and fructose.
So we can all make better choices by looking at the chart below. You may want to swap your morning banana for a bowl of nutrient-dense berries instead. You also might think twice when you reach for the tropical fruits that are even higher in natural sugars.