Carbohydrates and Your Health

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2 Carbohydrates and Your Health The Concern with Bad Carbohydrates Most foods high on the glycemic index are simple carbohydrate foods, high caloric foods and sugar- added foods. When eating these foods the sugars are rapidly absorbed into the bloodstream. The pancreas is signaled that blood sugar levels are up and provides the hormone Insulin to sop up the glucose. This activity signals the body to store the excess glucose as fat. A surplus of insulin can lead to low blood sugar levels. You body is functioning below normal. A common triggered response to return to normal function, is hunger. Eating a complex carbohydrate or low-calorie protein will take away that gotta eat something now feeling, avoiding the often bad choice of simple carbs like pastries. Eating carbohydrates that are low on the glycemic index result in insulin levels climbing more slowly, unlike quickly digested simple carbs, and fall more slowly, reducing the likelihood of dropping blood sugar too low too fast. Evaluating Carbohydrates Carbohydrates are a primary component of breads, pastas, cereals, fruits, vegetables, and beans. Carbohydrates are also the chief supplier of blood sugar. All carbohydrates are made of sugar. Simple Carbohydrates are made of one (1) sugar molecule, while complex carbohydrates are made of two (2) or more sugar molecules. The Old View Held The glycemic load measures eating different food affects blood sugar. An example is watermelon, which has a huge glycemic index value of 72, yet a low glycemic load due to low carbohydrate values. The New View Now Using the Glycemic Index and Glycemic Load to calculate your values is still useful. An easier way to achieve these same goals is by applying the following principles: Switch from refined to whole grains Enjoy pasta - whole grain blends Eat more beans Fruits and vegetables are easy Avoid sugared sodas and juices If you prefer using the glycemic index and load values, keep it simple. Select foods with glycemic index values under 55 and with glycemic loads in the teens or below. Desiring foods with

3 a higher glycemic index (above 70) should be an occasional snack or meal. Remember the rule Quantity vs. Quality. However good a carbohydrate is, eating too much of it isn t. Glycemic Index of Cereals Kellogg s All Bran 51 Kellogg s Bran Buds 45 Kellogg s Cornflakes 84 Kellogg s Rice Krispies 82 Kellogg s Special K 54 Oatmeal 49 Shredded Wheat 67 Quaker Puffed Wheat 67 Glycemic Index of Grains Buckwheat 54 Bulgur 48 Basmati Rice 58 Brown Rice 55 Long grain White Rice 56 Short grain White Rice 72 Uncle Ben s Converted 44 Noodles (instant) 46 Taco Shells 68 Glycemic Index of Fruit Apple 38 Banana 55 Cantaloupe 65 Cherries 22 Grapefruit 25 Grapes 46 Kiwi 52 Mango 55 Orange 44 Papaya 58 Pear 38 Pineapple 66 Plum 39 Watermelon 103 Glycemic Index of Vegetables Beets 69 Broccoli 10 Cabbage 10 Carrots 49 Corn 55 Green Peas 48 Lettuce 10 Mushrooms 10 Onions 10 Parsnips 97 Potato (baked) 93 Potato (mashed, instant) 86 Potato (new) 62 Glycemic Index of Pasta Spaghetti 43 Ravioli (meat) 39 Fettuccini (egg) 32 Spiral Pasta 43 Capellini 45 Linguine 46 Macaroni 47 Rice vermicelli 58 Glycemic Index of Breads inc. Muffins & Cakes Bagel 72 Blueberry Muffin 59 Croissant 67 Donut 76 Pita Bread 57 Pumpernickel Bread 51 Rye Bread 76 Sour Dough Bread 52 Sponge Cake 46 Stone Ground Whole wheat bread 53 Waffles 76 White Bread 70 Whole Wheat Bread 69 Glycemic Index of Dairy Milk (whole) 22 Milk (skimmed) 32 Milk (chocolate flavored) 34 Ice Cream (whole) 61 Ice cream (low-fat) 50 Yogurt (low-fat) 33 Glycemic Index of Snacks Cashews 22 Chocolate Bar 49 Corn Chips 72 Jelly Beans 80 Peanuts 14 Popcorn 55 Potato Chips 55 Pretzels 83 Snickers Bar 41 Walnuts 15 Glycemic Index of Cookies Graham Crackers 74 Kavli Crispbread 71 Melba Toast 70 Oatmeal Cookies 55 Rice Cakes 82

4 Rice Crackers 91 Ryvita Crispbread 69 Soda Crackers 74 Shortbread Cookies 64 Stoned Wheat Thins 67 Vanilla Wafers Water crackers 78 Glycemic Index of Sugars Fructose 23 Glucose 100 Honey 58 Lactose 46 Maltose 105 Sucrose 65 Quick Tips For A Healthier Diabetes Diet: Eat fewer refined-grain carbohydrates and more whole-grain carbohydrates Refined grains are rapidly digested, raising blood sugar and insulin levels, as well as, raising levels of triglycerides, while lowering levels of HDL (the good) cholesterol. Whole grains are slowly digested, promoting good, long-term health, particularly reducing incidence of diabetes, cancer, and gastrointestinal problems. Choose healthier sources of proteins When choosing to eat less meat and pork, rely on excellent protein alternatives such as fish, poultry, eggs, beans, and nuts. Eat more good fats and less bad fats Incorporate Good Fats into your cooking. Olive, canola, soybean, sunflower and peanut oils are the most recognizable oils that are good for you. Unsaturated fats help lower bad cholesterol and aids in healthier heart function. Avoid saturated and trans fats. A familiar list includes: butter (excluding alternative butter substitutes like almond butter that are dairy free), margarine, mayonnaise, most dips, sauces and salad dressings, chips, cookies, donuts, cakes, processed foods, pastries, all hydrogenated or partially hydrogenated foods you get the picture. Eat plenty of fruits and vegetables, not potatoes The variety of fruits and vegetables available to us because of the various cultural foods offered in our grocery stores provides not only the desired nutritional benefits for lower blood pressure, heart and vision health, but also wonderful variety of tastes and textures. Starchy foods like potatoes, when eaten often, will dramatically raise blood sugar and insulin. Eat sparingly, if desired. Use alcohol in moderation Evidence in scientific studies believe that alcohol, when consumed in moderation can reduce the risk of heart attacks and ischemic strokes. The recommended consumption is one drink a day for women and one or two a day for men.

5 As the rule goes: A little bit is beneficial. A lot results in serious damage to blood pressure levels, liver & heart health, and brain function. If you don t drink, there is no compelling reason to start. Though it can help raise low HDL in some cases, proper diet and exercise can, too. Watch your weight Unchecked weight gain greatly increases your long-term health. A diagnosis of Metabolic Syndrome indicates you re a prime candidate for diabetes complications, heart disease, and cancer. Abiding by a strict dietary plan of complex carbohydrates, lean proteins, and unsaturated fats, and incorporating an appropriate exercise program, will greatly help you reach healthier goals. SUMMARY Recognizing that carbohydrates hold the key to successfully eating the right foods is so important. The relationship between carbohydrates, fats and protein change relative to your carbohydrate intake. If you eat primarily simple carbohydrates, generally you also eat more fat and less protein. As you change your food choices to complex carbohydrates, you will eat less fat and more protein, feeling more satisfied when your hunger is met. Bad/simple carbohydrates, in an imbalanced ratio of saturated fats and fatty protein, create a disaster for diabetics by increasing glucose levels that lead to dysfunctional use of energy in your body, and an unstable environment for metabolic functions resulting in, for example, weight-gain. Good/ complex carbohydrates, in proper ratio of unsaturated fats and lean protein, help to provide the ideal environment for healthy functioning of the distribution and use of glucose/energy in your body. Additional benefits are improved blood sugar levels, a healthier heart, and stabilizing your weight.

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