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Part- 2 Carbohydrates are our main or chief energy source meeting between 40-50 per cent of our energy requirements or needs Some carbohydrates are better for us than other fast carbohydrates raise blood sugar levels, raise the production of insulin.(hormone which stores fat.) Carbohydrates are good for endurance and are the preferred fuel or food for working muscles. Carbohydrates are important to keep the brain working too and improve performance and avoiding injury. Carbohydrates contain glucose and, as the body breaks them down for energy, the glucose in carbohydrates enters the bloodstream

Carbohydrates are the body's best choice of fuel source. The glycaemic index (GI) is a way or guide to how carbohydrates are rated according to how quickly they are absorbed and raise the glucose level of the blood. Food and drinks provide our body with fuel in the form of fat, protein and carbohydrates. Carbohydrates are the body's preferred fuel source, the only fuel that the brain and central nervous system used.

The glycemic load (GL) (is a concept )that builds on GI as it takes into account both the GI of the food and the amount of carbohydrate in a portion. GL is based on the idea that a high GI food eaten in small quantities would give the same outcome on the levels of blood glucose as larger quantities of a low GI food. GL is easily calculated by multiplying the GI by the number of grams of carbohydrate in a serving of food.

Carbohydrate-containing - based foods may be rated on the universal scale called the Glycaemic index (GI). This scale ranks carbohydrate-containing foods based on their effect on blood sugar levels over a period of time -on occasion two hours. The GI compares foods that have gram-for-gram the same amount of carbohydrate

One of the greatest benefits of the low GI diet is you can start the diet at any time, you can start the diet without joining a diet center, buying a special book or heading to a special grocery store.. Eating a low-GI diet is not avoiding carbohydrates but focusing on the more healthful carbohydrates. Eating low GI food helps you conquer these two greatest enemies to weight loss. That's why low GI diet is one of the best weight loss eating plans. Eat high GI foods in smaller amounts or less often. You do not have to avoid all high GI foods, try to eat them with a low or moderate GI food whenever possible.

Eat more beans, lentils and other legumes because they are among the lowest GI foods we have tested. You must eat what makes you feel good and stay away from any diet and health advice that does not recommend lots of fruit and vegetables as it is abviously a fad diet. Eat a wide variety of different fruits and vegetables as possible, to ensure you are getting plenty of immune-strengthening antioxidants, that help fight disease.