1. How Carbohydrate Type Affects Glucose

• Simple carbs (e.g., white bread, soda) digest quickly, causing rapid glucose spikes within 15–30 minutes
• Complex carbs (e.g., oats, lentils, vegetables) digest slowly and lead to a more stable glucose rise
• Even if total carbs are the same, fiber content and processing affect glycemic response
• Example: Whole-wheat bread causes a slower spike than white bread, despite similar carb counts

2. Glycemic Index vs. Glycemic Load

• Glycemic Index (GI) ranks how fast a food raises glucose compared to pure glucose
• High-GI foods (white rice, sugary drinks) spike glucose quickly
• Low-GI foods (lentils, apples) digest more slowly
• Glycemic Load (GL) = GI × actual carb content per serving
• GL gives a more accurate picture of real-life glucose impact
• Example: Watermelon has high GI, but low GL, so its effect is mild

3. Smart Strategies to Reduce Glucose Spikes

• Choose whole grains over refined carbs
  • e.g., oats vs. cornflakes
• Use resistant starch methods
  • Letting rice or potatoes cool before eating increases resistant starch by up to 40%
• Pair carbs with fiber, protein, or healthy fats to slow digestion and absorption

4. Easy Tools for Better Decisions

• Use glycemic index & load apps to look up food choices in real time
• Making small, intentional changes helps maintain stable glucose and long-term metabolic health