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Panduan Memilih Sumber Karbohidrat yang Tepat Salah satu metode memilih sumber karbohidrat yang tepat adalah berdasarkan level Indeks Glikemiknya. Indeks glikemik adalah skala dari satu sampai 100 yang menentukan seberapa cepat makanan diubah menjadi energi oleh tubuh Anda.
Semakin tinggi angkanya, sumber karbohidrat itu semakin cepat diolah oleh tubuh namun juga akan cepat hilang. Selain itu, sumber karbohidrat dengan IG tinggi juga memicu tubuh memproduksi insulin dalam level yang tinggi. Karenanya, pilih makanan dengan IG rendah karena akan memberikan tubuh Anda energi yang konstan.
Level IG Tinggi (di atas 70) Gula 100 Nasi putih kukus 98 Kentang panggang 85 Keripik 75 Bagel 72 Roti putih 70
Level IG Sedang (50 – 69) Roti gandum 69 Nanas 66 Couscous 65 Roti pita 57 Kentang rebus 56
Level IG Rendah (di bawah 50) Kacang panggang 48 Jeruk 44 Apel 38 Pasta gandum 37 Ceri 22