Final answer:
Apples, corn tortillas, and rolled oats are examples of foods that have a low glycemic response due to their complex carbohydrates and resistant starch content. They help in maintaining steady blood sugar levels, unlike processed foods that release glucose rapidly and could contribute to metabolic disorders. Complex carbohydrate-rich foods also support digestive health and provide essential nutrients.
Step-by-step explanation:
Apples, corn tortillas, and rolled oats are examples of foods with a low glycemic response. These foods, along with other complex carbohydrates such as high amylose corn, barley, high amylose wheat, legumes, raw bananas, cooked and cooled pasta, and potatoes, provide fiber that can slow down the absorption of glucose into the bloodstream. This is highly beneficial as it helps in maintaining steady blood sugar levels, and is especially important for individuals with diabetes. The lower glycemic response also means these foods are less likely to cause rapid spikes in blood sugar, which can lead to cravings and overeating.
Before the introduction of processed foods, diets were rich in uncooked and unprocessed starches, containing high levels of resistant starch. These starches were not readily broken down and absorbed as glucose in the small intestine. Instead, they reached the large intestine where they fermented and produced short-chain fatty acids. These fatty acids served as energy and supported the growth of beneficial microbes in the gut.
In contrast, more processed foods tend to digest quickly and release glucose rapidly into the small intestine, which can contribute to metabolic disorders such as obesity and diabetes. Eating foods from the bread/cereal/rice/pasta group is recommended as they provide complex carbohydrates, which offer essential nutrients such as B vitamins, minerals, and protein along with the necessary fiber to maintain digestive health.