Week 6: Selecting Whole Carbohydrates over Refined Carbohydrates Purpose The purpose of this chapter is to understand the difference between refined and whole carbohydrates, and give you guidance on how to determine if a product is whole or refined. Learning Objectives In this chapter, you will learn the following: What are carbohydrates and what foods contain carbohydrates Why carbohydrates are essential components of your diet What is the glycemic index and how to select foods that are low on the glycemic index scale What health problems are associated with refined carbohydrates Page 81
What are Carbohydrates? By now you re probably aware that when you eat carbohydrates, your blood sugar values increase. This is because carbohydrates break down into glucose. In order to limit the rise in blood sugar following a meal, many people with diabetes limit their carbohydrate intake, and instead opt for foods that are high in protein and high in fat. Eating large quantities of protein and fat may help with weight loss and blood sugar control, however recent research is now showing that low fat diets are extremely effective in reducing blood sugar and even reversing type 2 diabetes (43 47). What Types of Foods Contain Carbohydrates? Carbohydrates are found in the following food groups: Fruits Vegetables Legumes (Beans and Lentils) Pastas Grains Breads Cereals Rice Artificial Sweeteners Page 82
Carbohydrates are Essential Components of Your Diet Carbohydrates from whole foods are essential for the function of many tissues, including the following: Thyroid Gland Your thyroid gland produces a hormone called T3 that is important for blood glucose management. Restricting carbohydrate intake results in a drop in T3 levels, which can make you feel low energy (48 51). Adrenal Gland Restricting carbohydrates can result in elevated cortisol, a stress hormone which can cause you to gain fat and lose muscle (52 55). Sex Glands Restricting carbohydrate intake can reduce testosterone in men and women, and reduce fertility in women. In certain cases, women can stop ovulating, leading to serious fertility issues (52 54). Brain Your brain runs off of glucose and requires glucose for optimal function. Feed your brain the fuel that it needs in order to stay mentally focused and awake (56 60). Heart and Muscles Eating carbohydrates can actually help you gain muscle. This is because insulin stores carbohydrates and promotes muscle growth. Keeping your carbohydrate intake high can also help protect your heart against plaque buildup (61 66). Page 83
The Glycemic Index The glycemic index is a measure of how fast a food increases your blood sugar. The higher the glycemic index of a food, the faster that food will increase your blood sugar. The lower the glycemic index of a food, the slower that food will increase your blood sugar. Below is a list of the glycemic index of 100 common foods. The glycemic index is on a scale from 0 100. Foods that are low on the glycemic index scale are slow to increase your blood sugar, whereas foods that are high on the glycemic index scale are quick to increase your blood sugar. See the following classifications for a more concrete breakdown of the glycemic index scale: Glycemic Index Scale Low: GI value 55 or less Slow Medium: GI value of 56 69 Medium High: GI 70 or more Fast A complete list of glycemic index values has been published and can be found in the article referenced here (67). Page 84
Food Bakery Products and Breads Glycemic Index Serving Size (grams) Banana cake, made with sugar 47 60 Banana cake, made without sugar 55 60 Sponge cake, plain 46 63 Vanilla cake made from packet mix with 42 111 vanilla frosting (Betty Crocker) Apple, made with sugar 44 60 Apple, made without sugar 48 60 Waffles, Aunt Jemima (Quaker Oats) 76 35 Bagel, white, frozen 72 70 Baguette, white, plain 95 30 Coarse barley bread, 75 80% kernels, 34 30 average Hamburger bun 61 30 Kaiser roll 73 30 Pumpernickel bread 56 30 50% cracked wheat kernel bread 58 30 White wheat flour bread 71 30 Wonder bread, average 73 30 Whole wheat bread, average 71 30 100% Whole Grain bread (Natural Ovens) 51 30 Pita bread, white 68 30 Corn tortilla 52 50 Wheat tortilla 30 50 Page 85
Beverages Food Glycemic Index Serving Size (grams) Coca Cola, average 63 250 ml Fanta, orange soft drink 68 250 ml Lucozade, original (sparkling glucose 95±10 250 ml drink) Apple juice, unsweetened, average 44 250 ml Cranberry juice cocktail (Ocean Spray ) 68 250 ml Gatorade 78 250 ml Orange juice, unsweetened 50 250 ml Tomato juice, canned 38 250 ml Breakfast Cereals All Bran, average 55 30 Coco Pops, average 77 30 Cornflakes, average 93 30 Cream of Wheat (Nabisco) 66 250 Cream of Wheat, Instant (Nabisco) 74 250 Grapenuts, average 75 30 Muesli, average 66 30 Oatmeal, average 55 250 Instant oatmeal, average 83 250 Puffed wheat, average 80 30 Raisin Bran (Kellogg's) 61 30 Special K (Kellogg's) 69 30 Page 86
Grains Food Glycemic Index Serving Size (grams) Pearled barley, average 28 150 Sweet corn on the cob, average 60 150 Couscous, average 65 150 Quinoa 53 150 White rice, average 89 150 Quick cooking white basmati 67 150 Brown rice, average 50 150 Converted, white rice (Uncle Ben's ) 38 150 Whole wheat kernels, average 30 50 Bulgur, average 48 150 Cookies and Crackers Graham crackers 74 25 Vanilla wafers 77 25 Shortbread 64 25 Rice cakes, average 82 25 Rye crisps, average 64 25 Soda crackers 74 25 Dairy Products and Alternatives Ice cream, regular 57 50 Ice cream, premium 38 50 Milk, full fat 41 250mL Milk, skim 32 250 ml Reduced fat yogurt with fruit, average 33 200 Page 87
Fruits Food Glycemic Index Serving Size (grams) Apple, average 39 120 Banana, ripe 62 120 Dates, dried 42 60 Grapefruit 25 120 Grapes, average 59 120 Orange, average 40 120 Peach, average 42 120 Peach, canned in light syrup 40 120 Pear, average 38 120 Pear, canned in pear juice 43 120 Prunes, pitted 29 60 Raisins 64 60 Watermelon 72 120 Vegetables Green peas, average 51 80 Carrots, average 35 80 Parsnips 52 80 Baked russet potato, average 111 150 Boiled white potato, average 82 150 Instant mashed potato, average 87 150 Sweet potato, average 70 150 Yam, average 54 150 Page 88
Food Beans and Nuts Glycemic Index Serving Size (grams) Baked beans, average 40 150 Blackeye peas, average 33 150 Black beans 30 150 Chickpeas, average 10 150 Chickpeas, canned in brine 38 150 Navy beans, average 31 150 Kidney beans, average 29 150 Lentils, average 29 150 Soybeans, average 15 150 Cashews, salted 27 50 Peanuts, average 7 50 Pasta and Noodles Fettucini, average 32 180 Macaroni, average 47 180 Macaroni and Cheese (Kraft) 64 180 Spaghetti, white, boiled, average 46 180 Spaghetti, white, boiled 20 min, average 58 180 Spaghetti, wholemeal, boiled, averagewheat 42 180 Snack Foods Corn chips, plain, salted, average 42 50 Fruit Roll Ups 99 30 M & M's, peanut 33 30 Microwave popcorn, plain, average 55 20 Potato chips, average 51 50 Pretzels, oven baked 83 30 Snickers Bar 51 60 Page 89
What is the Difference between Natural and Processed Carbohydrates? Unprocessed Carbohydrates are Whole Foods Carbohydrates from whole foods are found mainly in fruits, vegetables and legumes, and can be eaten in their whole, natural state or be eaten with minimal cooking and processing. Whole foods contain beneficial nutrients including vitamins, minerals, fiber, water and antioxidants. These beneficial nutrients promote organ health, and can help strengthen the function of your brain, heart, liver, pancreas, thyroid and muscle tissues. Whole food carbohydrates are generally medium or low on the glycemic index. Opt for foods lower on the glycemic index to help minimize blood sugar spikes. Antioxidants Carbs Fat Water What Does a Whole Food Contain? Protein Fiber Vitamins Minerals Page 90
Processed and Refined Carbohydrates Can Cause Health Problems Refined Carbohydrates are Not Whole Foods Refined carbohydrates live in packages, bottles, cans and boxes. They are refined products that have been processed, manufactured and changed from their original and whole state. Refined carbohydrates have been stripped of beneficial nutrients including vitamins, minerals, fiber, water and antioxidants. As a result, refined carbohydrates are digested and absorbed quicker than unrefined carbohydrates, resulting in blood sugar spikes. Refined carbohydrates often have a high glycemic index because vitamins, minerals, fiber, water and antioxidants have been removed. Whole Food Remove Vitamins and Minerals Remove Fiber Remove Water Remove Antioxidants Refined Food Page 91
Your Homework for Next Week Determine which refined carbohydrates are present in your diet. Come up with a battle plan for substituting them with whole carbohydrates. List your favorite refined carbohydrates in the first column below. Determine how many grams of carbohydrates are present in that serving size. Determine the glycemic index of that food. Select a whole carbohydrate alternative. Determine how many grams of carbohydrates are present in that serving size. Determine the glycemic index of that food. Aim to incorporate lower glycemic carbohydrates whenever possible. Page 92
Your Favorite Refined Carbs Carbs (g) Glycemic Index Whole Carb Alternative Carbs (g) Glycemic Index Weeks 6-8 Vegetables Fruits Legumes Servings 7-10 2-6 2-3 Page 93
Sample for Week 6-8: Breakfast: 1 serving fruit + 1 serving vegetable Snack: 1 serving fruit Lunch: 1 serving fruit + 3 servings vegetables +1 cup beans Snack: 1 serving vegetable Dinner: 1 serving fruit + 3 servings vegetables + 1 cup beans Page 94