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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- MedlinePlus: Carbohydrates
- Harvard Medical School: Glycemic Index and Glycemic Load For 100+ Foods
- Centers for Disease Control and Prevention: Carbohydrates
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Carbohydrates That Provide the Body With Long-Lasting Energy
If you're feeling sluggish and lacking in energy, you may not be eating enough of the right types of carbohydrates 1. Your brain prefers carbohydrates as a source of energy, so aim to get the recommended 45 to 65 percent of your calories from these nutrients 1. Although all carbohydrates provide energy, some provide longer-lasting energy than others 1. Choose healthier carbohydrates over less nutritious and highly processed carbohydrates that contain lots of added sugars 1. Complex carbohydrates with a low glycemic index will provide you with the longest-lasting energy 1.
Simple vs. Complex
Simple carbohydrates are those that are quickly digested and absorbed by your body, such as sugar 1. Although they provide you with a quick burst of energy, this is soon followed by a crash as your body deals with the sudden rush of sugars into your bloodstream. Some starchy foods containing refined grains, like white flour and white rice, are quickly digested as well. Complex carbohydrates containing starches and fiber, including foods such as:
- whole grains
- fruits
- vegetables
- legumes
- are more slowly digested 1
These foods give you a longer and steadier stream of energy and also keep you feeling full for longer.
- Simple carbohydrates are those that are quickly digested and absorbed by your body, such as sugar 1.
- Complex carbohydrates containing starches and fiber, including foods such as: * whole grains
* fruits
* vegetables
* legumes
* are more slowly digested 1 These foods give you a longer and steadier stream of energy and also keep you feeling full for longer.
Glycemic Index
List of Slow-Release Carbohydrate Foods
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The glycemic index measures how much a particular food will increase your blood sugar. Foods with a high glycemic index of 76 and above can cause spikes in your blood sugar levels, while those with a low glycemic index below 55 don't greatly increase your blood sugar levels. Low glycemic index foods help increase endurance and lasting energy during long bouts of strenuous exercise if you eat them before you start your workout, according to an article on the Food and Agriculture Organization of the United Nations website 2. Healthy carbohydrates that are low on the glycemic index include:
- nonstarchy vegetables
- carrots
- parsnips
- yams
- peas
- whole-grain spaghetti
- chickpeas
- lentils
- black beans
- apples
- grapefruit
- oranges
- peaches
- pears
- quinoa
- brown rice 1
- The glycemic index measures how much a particular food will increase your blood sugar.
- Low glycemic index foods help increase endurance and lasting energy during long bouts of strenuous exercise if you eat them before you start your workout, according to an article on the Food and Agriculture Organization of the United Nations website 2.
Processed vs. Unprocessed
The more processed a food is, the higher the glycemic index is likely to be. Likewise, long cooking times can increase the glycemic index. If you do eat a more processed food, eat it along with a food with a low glycemic index or along with a source of protein or fat since this will lower the overall glycemic index of your meal or snack and minimize the effect on your blood sugar.
Fiber Considerations
What Happens to Sugar Levels in the Blood While Fasting?
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Although fiber itself isn't digested and doesn't provide you with much energy, it slows down the digestion of the other carbohydrates in your food, which helps lower the glycemic index and spread out the release of sugars into your bloodstream so your food provides longer-lasting energy 12. For each 1,000 calories you eat, you should get at least 14 grams of fiber in your diet.
Related Articles
References
- MedlinePlus: Carbohydrates
- Food and Agriculture Organization of the United Nations: Digestion, Absorption and Energy Value of Carbohydrates
- Harvard Medical School: Glycemic Index and Glycemic Load For 100+ Foods
- Clinical Diabetes: The 3 R's of Glycemic Index: Recommendations, Research, and the Real World
- HelpGuide.org: Diet & Nutrition for Women
- Ojo O, Ojo OO, Adebowale F, Wang XH. The effect of dietary glycaemic index on glycaemia in patients with type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. Nutrients. 2018;10(3):373. Published 2018 Mar 19. doi:10.3390/nu10030373
- Glycemic Index and Diabetes. American Diabetes Association
- Search for the Glycemic Index. The University of Sydney
- Zeevi D, Korem T, Zmora N, et al. Personalized Nutrition by Prediction of Glycemic Responses. Cell. 2015;163(5):1079-1094. doi:10.1016/j.cell.2015.11.001+
- Sacks FM, Carey VJ, Anderson CA, et al. Effects of high vs low glycemic index of dietary carbohydrate on cardiovascular disease risk factors and insulin sensitivity: the OmniCarb randomized clinical trial. JAMA. 2014;312(23):2531-41. doi:10.1001/jama.2014.16658.
- Vega-lópez S, Venn BJ, Slavin JL. Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Nutrients. 2018;10(10). doi:10.3390/nu10101361
- Glycemic Index Database. University of Sydney. Updated October 13, 2020
- Eleazu C. O. (2016). The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus; prospects, challenges and solutions. African health sciences, 16(2), 468–479. doi:10.4314/ahs.v16i2.15
- Foster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. 76,:1: 5-56 (2002).
- International Carbohydrate Quality Consortium, Jenkins, D. J., Willett, W. C., Astrup, A., Augustin, L. S., Baer-Sinnott, S., … Wolever, T. M. (2014). Glycaemic index: did Health Canada get it wrong? Position from the International Carbohydrate Quality Consortium (ICQC). The British journal of nutrition, 111(2), 380–382. doi:10.1017/S0007114513003905
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International Table of Glycemic Index and Glycemic Load Values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
- Lui, S., Willett, WC, et al. "A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women.." American Journal of Clinical Nutrition. 71(6):1455-61. (2001).
- Mayer-Davis, E.J., Dhawan, A et al. "Towards understanding of glycaemic index and glycaemic load in habitual diet: associations with measures of glycaemia in the Insulin Resistance Atherosclerosis Study.." British Nutrition Journal. 95(2):397-405. (2006).
- Sacks, F. M., Carey, V. J., Anderson, C. A., Miller, E. R., 3rd, Copeland, T., Charleston, J., … Appel, L. J. (2014). Effects of high vs low glycemic index of dietary carbohydrate on cardiovascular disease risk factors and insulin sensitivity: the OmniCarb randomized clinical trial. JAMA, 312(23), 2531–2541. doi:10.1001/jama.2014.16658
- Salmeron, J, Manson, JE, et al. "Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women.." Journal of the American Medical Association. 12;277(6):472-7. (1997).
- Vega-López, S., Venn, B., & Slavin, J. (2018). Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Nutrients, 10(10), 1361. doi:10.3390/nu10101361
- Zeevi, D. Korem N. et al. Personalized Nutrition by Prediction of Glycemic ResponsesCell. 163:(5):1079-94. November 2015.
Writer Bio
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.