Fast release carbohydrates have High Glycaemic Index. Fast release carbohydrates are not good for health cause of the quick impression of hunger. These foods are digested and absorbed quickly. This produces a rapid rise in blood glucose levels. This promotes the over production of insulin (a storage hormone). Consistently high insulin levels (hyperinsulineamia) are implicated in many of the diseases of lifestyle – high blood pressure, heart disease, obesity, high cholesterol, adult onset diabetes, high triglycerides.
- Energy slumps or ‘lows’
- High insulin levels
- Lowered satiety – hungry faster
- Poor mental performance
- Cravings for sweet or starchy foods
- NOTE: Fast release carbohydrates are ideal for athletes or in small amounts for any one experiencing hypoglycaemia.
A few examples of fast release carbohydrates to avoid:
Refined cereals (Cornflakes, Rice crispies ect…), Sweets, Commercial Honey, White & brown bread, Mealiemeal, 2- Minute noodles, Rice cakes, Snack bread, instant oats, Pastries, Muffins, Cakes, Biscuits