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While there are no refined sugars in the Whole30 diet, there are plenty of carbs: vegetables, fruit, even nuts have them. For an entire month I happily consumed plants, protein and fat. Breakfast became coconut yogurt layered with blueberries, chia seeds and hemp hearts. Lunch was a mound of kale, carrots, tomatoes and tuna. Dinner featured roasted sweet potato, zucchini “noodles” and salmon. For snacks I ate nuts, unsweetened jerky and green apples, which are generally less sweet than red ones, and less sweet means fewer carbs.

...I still needed insulin, but the amount I took dropped significantly and my continuous glucose monitor displayed the flat blue line of someone without diabetes. Never in my life had I held such a tight control.

My self-experiment provided direct evidence that not all carbs are equal.
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Let me cross post this to the H&N board (if'n I can remember how) because these link dumps can fall upon ears that cannot be bothered with this nitwittery...
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There is no question that some carbs break down more quickly than others, and therefore have a stronger impact on blood sugar levels. Scientists created something called the Glycimic Index to represent this understanding:

Low Glycemic foods include fruits, nuts, beans, etc.

Medium Glycemic foods include white sugar, wheat bread, pita bread, boiled potatoes, ice cream, banana, etc.

High Glycemic foods include high fructose corn syrup, white rice or bread, corn flakes and most cereals, etc.

That's obviously a very limited and generalized list. Unfortunately food labeling standards don't require that foods carry a GI rating, though it would be helpful for those who try to manage their diet.

Who doesn't use low Glycemic foods as an excuse to eat more carbs, but does use it to help determine how much time between meals and/or snacks...

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Glycemic index by itself is not all that useful, it works much better if you also consider the glycemic load.

Glycemic Load
Glycemic load is a measure that takes into account the amount of carbohydrate in a portion of food together with how quickly it raises blood glucose levels.

Denny Schlesinger
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