Carbohydrates (CHO)

40-65% of our daily caloric intake should be from carbohydrates

• Simple Carbohydrates– Monosaccharides • Glucose, fructose,

galactose

– Disaccharides• Lactose, maltose,

sucrose

– Provide immediate energy

• Complex Carbohydrates– Starch• Plants

– Glycogen• Animals

– Fiber• Non-digestible

– Provide delayed energy

Simple or Complex?

• Soda• White rice• Orange• Grapes• Candy• Brown rice• Apple

• Noodles• Whole grain

bread• White bread• Strawberries• Juice• Tortillas

• Potato• Sweet Potato• Marshmallows• Kidney Beans• Oatmeal• Cereal• Corn• Cake

• Soda• White rice• Orange• Grapes• Candy• Brown rice• Apple

• Noodles• Whole grain

bread• White bread• Strawberries• Juice• Tortillas• Watermelon

• Potato• Sweet Potato• Marshmallows• Kidney Beans• Oatmeal• Cereal• Corn• Cake

• Food is eaten and digested (broken down into glucose)

• Glucose is easily absorbed into the bloodstream, causing blood glucose levels to rise

• An increase in blood glucose levels triggers the pancreas to release insulin into the bloodstream

• Insulin takes glucose out of the bloodstream and takes it to the cells to be used for immediate energy or stored as either glycogen or fat

• As the body’s cells use glucose, blood sugar levels start to drop

• A drop in blood glucose levels triggers the pancreas to release glucagon into the bloodstream

• Glucagon stimulates the liver to break down glycogen into glucose and release it into the bloodstream

• Blood glucose levels begin to rise again.

What foods cause a high glycemic response?

• Soybean• 100% whole grain bread• Kidney beans• Apple• Ice cream• Rice, white• Carrots• Bread, white• Tomatoes

• Watermelon• Potato, baked• Corn• Grapefruit• Bananas• Rice, brown• Oatmeal• Chocolate, milk• Bagel

What foods cause a high glycemic response?

• Soybean - 18• 100% whole grain bread - 51• Kidney beans - 30• Apple - 38• Ice cream - 61• Rice, white - 70• Carrots - 49• Bread, white - 95• Tomatoes - 15

• Watermelon - 72• Potato, baked - 95• Corn - 70• Grapefruit - 25• Bananas - 60• Rice, brown - 50• Oatmeal - 55• Milk chocolate - 70• Bagel - 72