Low glycemic carbs

Question
Hi Dr
I understand the concept of the glycemic index, but I still dont understand why some  refined carbs are different than others.
For example I used to eat a lot of white bread and potatoes and giving that up helped shrink my belly.
Why is spaghetti, which is made from white flour,low glycemic? Is it the water it soaks up when cooked? And why is rice high glycemic? That is two thirds water. I can go without potatoes but I need another carb besides pasta which I dont care for. I love rice though. Oriental people eat lots of rice and arent as obese as Americans who eat lots of white bread and potatoes ?!
Please suggest some carb alternatives for me.
Thanks for your thoughts!

Answer
Hi Barry

If giving up bread and potatoes helped you lose weight, then a low glycemic diet is probably right for you.  

As to your question regarding pasta, the answer is somewhat technical but it has to do with how the starch molecules are configured within the overall chemical structure of the food - the protein/starch complex. In fact, all noodles, including Asian noodles like udon and soba share this quality.

All forms of rice are NOT equal when it comes to glycemic impact - in general, brown rice varieties have a lower GI than more processed forms, and longer grain rices have lower GI than short/medium grain rice.  So, if you like rice, use long grain brown rice.  I switched to it many years ago and I like the flavor much better than what they typically serve at a Chinese restaurant.

Another tip is to concentrate more on the glycemic load of the normal portion size of a food rather than its glycemic index alone. Some foods with what might be considered a higher glycemic index (when eaten in moderation and properly prepared) provide ample carbs for most folks with acceptable glycemic impact.

Also, when you eat your carbs WITH protein and fat rather than alone, the overall glycemic load of the meal (which is really what matter to your body) is substantially reduced.

For other suggestions for good carbohydrate sources with low-glycemic impact, take a look at this web page, (which I am still in the process of refining):

http://www.low-glycemic-foods.org/low-glycemic-food-list.html

and here are the foods to avoid:

http://www.low-glycemic-foods.org/high-glycemic-foods.html

Good luck - I am sure ther are alternatives to pasta on the "good" list that you would like.

Regards
Bill

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