Levels | Bread vs Beans: Different Carbs Cause Different Glucose Spikes | Dr. Robert Lustig Ultimate Guide @levels | Uploaded June 2024 | Updated October 2024, 50 minutes ago.
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Levels Advisor Robert Lustig, MD, explains how all carbohydrates are not created equal when it comes to glucose response.
Our glucose level rises after we eat, but different foods cause different degrees of spikes for two reasons: the type of glucose consumed and the amount of fiber in the food.
Glucose:
- Polymerized glucose, aka starch, has two types: amylopectin glucose and amylose glucose.
- Amylopectin glucose includes bread, rice, pasta, potatoes, etc.
- Amylose glucose includes beans, lentils, legumes, etc.
- Amylopectin will give you a bigger spike than amylose and, therefore, a bigger insulin rise.
Fiber:
- First, it helps to understand the difference between glycemic index and glycemic load.
- Glycemic index: indicates how high your blood glucose will rise when you consume 50 grams of carbohydrates in a given food.
- Glycemic load: the presence of fiber can reduce the size of the spike.
The bottom line:
Amylose and fiber can lessen the degree of a glucose spike and, therefore, the insulin spike. Controlling both glucose and insulin spikes can boost metabolic health.
#metabolichealth #glucose #healthiercarbs #fiber
đź‘‹ WHO WE ARE:
Levels helps you see how food affects your health. With real-time, personalized data gathered through biosensors like continuous glucose monitors (CGM), you learn which diet and lifestyle choices improve your metabolic health so you can live a longer, fuller, healthier life.
đź”— LINKS:
Subscribe here on YouTube: youtube.com/levelshealth?sub_confirmation=1
Sign Up to Get Your Ultimate Guide to Glucose: levels.link/youtube?utm_campaign=rob-ultimate-guide
Levels Advisor Robert Lustig, MD, explains how all carbohydrates are not created equal when it comes to glucose response.
Our glucose level rises after we eat, but different foods cause different degrees of spikes for two reasons: the type of glucose consumed and the amount of fiber in the food.
Glucose:
- Polymerized glucose, aka starch, has two types: amylopectin glucose and amylose glucose.
- Amylopectin glucose includes bread, rice, pasta, potatoes, etc.
- Amylose glucose includes beans, lentils, legumes, etc.
- Amylopectin will give you a bigger spike than amylose and, therefore, a bigger insulin rise.
Fiber:
- First, it helps to understand the difference between glycemic index and glycemic load.
- Glycemic index: indicates how high your blood glucose will rise when you consume 50 grams of carbohydrates in a given food.
- Glycemic load: the presence of fiber can reduce the size of the spike.
The bottom line:
Amylose and fiber can lessen the degree of a glucose spike and, therefore, the insulin spike. Controlling both glucose and insulin spikes can boost metabolic health.
#metabolichealth #glucose #healthiercarbs #fiber
đź‘‹ WHO WE ARE:
Levels helps you see how food affects your health. With real-time, personalized data gathered through biosensors like continuous glucose monitors (CGM), you learn which diet and lifestyle choices improve your metabolic health so you can live a longer, fuller, healthier life.
đź”— LINKS:
Subscribe here on YouTube: youtube.com/levelshealth?sub_confirmation=1
