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For people on weight loss diets and just trying to keep the carbs down to a minimum in their diets, we have a little news for you. In order to function properly, our brain requires quite a significant amount of fuel in the form of glucose in order to receive, process, and retain information throughout or daily lives. Without complex carbohydrates, our bodies will tend to feel weakened, a little ‘spaced-out’, and sometimes even faint. So what you are telling us is that we now have to add lots of carbs to our diets? Precisely. However, many people get simple and complex carbohydrates a bit confused sometimes and this is what this article is all about.
Too much sugar in our diets can really cause some damage. It can cause insulin levels to go through the roof, causing risk of diabetes, it can cause us to feel confused, irritated and even dehydrated when taking in the simple and refined sugars from liquid candy and sodas, for example. And, nowadays, it seems we have no place to go as we are told that nearly everything can be bad for us, it seems. However, that is what the glycemic index is used for! First, I want to mention why we need glucose. Over 10% of our body’s energy goes straight to our brain as the cells that communicate with each other called neurons are always in a state of metabolic activity and those bioelectric signals are burning fuel like crazy. In other words, we are always thinking and we need fuel in order to run ourselves.
So, let’s get down to it. There are two main types of carbohydrates. Simple and Complex carbohydrates. Simple carbohydrates are found in most of the processed and refined foods (like candy and corn syrup) and maybe some natural foods. They consist of short-chained sugar molecules that easily break and can rapidly be absorbed in our bloodstream creating that rush we have all experienced. The downside here is that the pancreas then to compensate, pumps out its high levels of insulin. We all know what lots and lots of insulin causes: diabetes. But, complex carbohydrates are different. They are more like ‘time-release’ capsules of energy that will optimize our brains performance.
The time-release function of complex carbohydrates is caused by the cellulose fibers that surround the sugars and slow the digestion process and spread out that energy output, keeping us in good shape. The liver then breaks down the longer strains (thus complex carbs) into the shorter ones (kind of like the simple carbs, in a way) and then allowing it into our blood. Now, if we don’t have the right amounts of glucose from this process, our brains will begin to tire out quickly and we will end up with a harsh case of the ‘out of it’ sensation that many experience when on straight protein diets. You have to get those carbs in there, but the right ones!
How do we find these right sources? I’ve got a little bit of information here to help get you educated on more common foods In order to help make the best decisions when making it your goal to optimize your brains performance. Please note that the lower the glycemic index number, the more gradual the release of glucose in your bloodstream which minimizes blood sugar swings and optimizes focus and brainpower.
apple 38
apricot, canned 64
apricot, dried 30
banana 62
banana, unripe 30
cantaloupe 65
cherries 22
dates, dried 103
fruit cocktail 55
grapefruit 25
grapes 43
kiwi 52
mango 55
orange 43
papaya 58
peach 42
pear 36
pineapple 66
plum 24
raisins 64
strawberries 32
watermelon 72
beets 64
carrots, cooked 39
carrot juice 45
French fries 75
parsnips 97
peas, dried 22
peas, green 48
potato, boiled 56
potato mashed 73
potato, microwaved 82
potato, instant 83
potato, baked 85
pumpkin 75
rutabaga 72
sweet corn 55
sweet potato 54
yam 51
apple 41
grapefruit 48
orange 55
pineapple 46
Pasta
brown rice pasta 92
gnocchi 68
linguine, durum 50
macaroni 46
macaroni & cheese 64
spaghetti 40
spag. prot. enrich. 28
vermicelli 35
vermicelli, rice 58
honey 58
jelly beans 80
Life Savers 70
M&Ms Choc. Peanut 33
Skittles 70
Snickers 41
Cookies
graham crackers 74
oatmeal 55
shortbread 64
vanilla wafers 77
baby lima 32
baked 43
black 30
brown 38
butter 31
chickpeas 33
kidney 27
lentil 30
navy 38
pinto 42
red lentils 27
split peas 32
soy 18
barley 22
brown rice 59
buckwheat 54
bulgur 47
chickpeas 36
corn 55
corn chips 74
cornmeal 68
couscous 65
hominy 40
millet 75
popcorn 55
rice 47
rice, instant 91
rye 34
wheat, whole 41
white rice 88
All Bran 44
Bran Chex 58
Cheerios 74
Corn Bran 75
Corn Chex 83
Cornflakes 83
Cream of Wheat 66
Crispix 87
Frosted Flakes 55
Grapenuts 67
Grapenuts Flakes 80
Life 66
Muesli 60
NutriGrain 66
Oatmeal 53
Oatmeal 1 min 66
Puffed Wheat 74
Puffed Rice 90
Rice Bran 19
Rice Chex 89
Rice Krispies 82
Shredded Wheat 69
Special K 54
Swiss Muesli 60
Team 82
Total 76
Breads
bagel 72
croissant 67
kaiser roll 73
pita 57
pumpernickel 49
rye 64
rye, dark 76
rye, whole 50
white 72
whole wheat 72
waffles 76
Kavli Norwegian 71
rice cakes 82
rye 63
saltine 72
stoned wheat thins 67
water crackers 78
angel food cake 67
banana bread 47
blueberry muffin 59
bran muffin 60
Danish 59
fruit bread 47
pound cake 54
sponge cake 46
tofu frozen 115 Dairy
chocolate milk 34
ice cream 61
ice cream, low fat 50
milk 34
pudding 43
soy "milk" 31
yogurt 36
Overall, we must always keep complex carbohydrates as a part of our daily diet. There are many more reasons beyond the scope of this article, such as strokes and mental decline due to diabetes and more. But hopefully this will create some awareness of the real risks involved with some of today’s proposed diet plans and popular products heavily marketed in stores today. The brain is obviously one of our most essential pieces of equipment and we must treat it accordingly. If you like cars, look at it this way: you would give that Corvette Stingray with the 457 under the hood the special fuel it needs, so why not the generator which makes all of your motors run?
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