It's long been thought that 'fast sugars'—made of small molecules like those in fruits, honey, and table sugar—are quickly digested, while 'slow sugars' from complex chains in cereals, bread, and legumes take much longer to break down.
Research reveals that all carbohydrates are absorbed in roughly 30 minutes, regardless of their complexity. The real key is the glycemic index (GI), which measures how much glucose a food releases into the bloodstream 2 hours after eating.
A high GI spikes insulin, a hormone that drives fat storage and weight gain. Choose low-GI options like whole grains and vegetables. Cooking method counts too—overcooking boosts GI, so opt for al dente pasta and rice.
Insights from Elisabeth Ohayon, registered nutritionist.
