Carbohydrates are the most vital source of energy for the human body. Most food we consume has a certain amount of carbohydrates in it. However, there are different kinds of carbohydrates, depending upon the glycemic index (GI). GI is the effect of carbohydrates on blood sugar level. Some carbohydrates have a high GI, so they will get used up fast, increasing sugar levels. These are popularly known as fast digesting carbs.

Here’s an article that discusses what fast digesting carbs are and why you should/should not eat them.

Difference between Fast and Slow Digesting Carbs

Slow digesting carbs have a low glycemic index. They do not shoot up blood sugar levels and provides energy for a sustained period after its consumption. They are also high in fiber content and aids in weight loss. Foods like whole grains, most vegetables, legumes are slow-digesting carbs. If you are leading a healthy life, these carbs are a necessary part of your daily diet.

Fast-digesting carbs increase sugar levels and are harmful if consumed in excess daily. Food high on fast-digesting carbs can increase the risk of type 2 diabetes and weight gain. They are beneficial only if you take the right kind at the right time and quantity.

Sources of fast-digesting carbs

White rice, potato, almond milk, and fruits like bananas, grapes, dates, etc., are examples of fast-digesting carbohydrates. Some other options such as biscuits, ice cream, and so on are also high in GI. However, these are less nutritious and non-healthy. So, it is better to have healthier as they are also low in fiber and fat. They also have high fructose content, which gets converted into glucose and replenishes liver glycogen.

Here’s a list of fast-digesting carbs: 

  • Vitargo is made from barley’s starch. The human body absorbs it swiftly.
  • Maltodextrin is ideal for those who want to gain weight. Include honey, dates, and guar gum in your diet.
  • Dextrose includes starchy foods such as potatoes, desserts, and sweets.
  • Fructose is found in fruit and honey. You can also get fructose from maple, tomato, onion, peanuts, beans, and asparagus.
  • Waxy Maize can be found in rice, corn, and barley.
  • Palatinose is found in beet sugar. The carb supplies glucose in the human body without actually manipulating the level of insulin.

Why should you eat fast-digesting carbs?

There is a misconception that fast-digesting food is harmful and that you should avoid them. However, these carbs are useful if you eat them at the right time. These are best suited for people to eat before or after a workout. Ideally, it is most effective if consumed within an hour of exercise. Muscle glycogen gets depleted soon after an intense workout.

Fast digesting carbs can replenish the glycogen quickly. They also help in muscle synthesis by stimulating insulin production. They can provide a quick bout of energy, and you can take them in the morning to manage hormones and prevent muscle breakdown.

When not to take them?

If you lead a sedentary lifestyle with minimal exercise and consume a lot of junk food high in GI, you might gain weight. Consuming fast digesting carbs as a snack is a common tendency but, it is extremely harmful as it can lead to lifestyle disorders. If you have diabetes or any other kind of metabolic syndromes, it is better not to consume fast-digesting carbs even as a post-workout meal.

You can eat both types of carbohydrates if you are aware of the effects. If you know the effect of eating certain types of food, you can regulate its intake by controlled portions or limiting the time of consumption. In the end, what matters is to stay healthy, and there are different sources of food for the purpose. Choose your food wisely to lead a healthy, long life!