How to eat carbs
What constitutes a healthy carb? Crucial criteria are whether it’s a solid or liquid, and its level of processing (surprisingly, canned tomatoes have a higher lycopene content than fresh ones), fibre content and glycemic index (GI), or how quickly it can be digested. Fast digested carbs cause a spike in blood sugar and insulin.
Jasmine rice has a GI of 109 — you read that right — so white basmati (GI: 58) might be a smart swap. Your baguette is essentially white bread (nutrient stripped, GI: 71) so go for a coarse-grain wholemeal rye (GI: 55) instead. Scientists at Imperial College and Harvard found that eating 90g of whole grain daily — eg two slices of wholemeal bread and a bowl