By Louise S Coe
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Contents
Introduction .................................................................................................................. 4
What are Carbohydrates? ............................................................................................ 4
What is the Recommended Daily Intake of Carbohydrates ......................................... 4
Good Carbohydrates ................................................................................................... 5
Bad Carbohydrates ...................................................................................................... 5
How to read the nutritional label on products .............................................................. 5
What is meant by the Glycemic Index (GI) .................................................................. 6
The problem with the Glycemic Index .......................................................................... 7
Examples of High GI Foods ......................................................................................... 7
Examples of Medium GI foods ..................................................................................... 7
Example of Low GI Foods ........................................................................................... 8
Conclusion ................................................................................................................... 8
Extra Reading .............................................................................................................. 8
Further Resources ....................................................................................................... 8
By Louise S Coe
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2013 Louise S Coe (Author) Published by The Internet Business Tools LTD No Part of this publication may be reproduced by any means electronic, mechanical, photocopying, scanning or otherwise without the prior written permission and appropriate payment to the author. Contact the author at mailto:louise@theinternetbusinesstools.com Websites listed in this publication may have changed or disappeared between when this work was written and when it was read. The fact that a website appears in this book does not mean the author endorses the information in it or the organization it represents. By reading this document, you assume all risks associated with using the advice given below, with a full understanding that you, solely, are responsible for anything that may occur as a result of putting this information into action in any way, and regardless of your interpretation of the advice
By Louise S Coe
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Introduction
In the last decade the reputation of Carbohydrates has suffered several body blows. Carbs are now so mis-understood that many people seek to avoid them altogether. As we will see this is not a good plan for a long term healthy eating system. It would seem that not all carbs are created equally and there are some that we need just to be able to function normally.
By Louise S Coe
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In the UK it is recommended that the total carbohydrate is 230g for Women and 300g for Men. Source - http://www.gdalabel.org.uk/gda/gda_values.aspx In the USA the Recommended Daily Allowance (RDA) is 130g for both Females and Males aged between 10 and 70+. If you are pregnant or lactating you may need more, but check with your health professional. Source - http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity Files/Nutrition/DRIs/5_Summary Table Tables 1-4.pdf They both agreed that complex carbs should make up around 50% of your diet and sugar should be no more than 25%, of which extrinsic sugar should be no more than 10% of this.
Good
Carbohydrates
The term "Good Carbohydrates" refers to the complex, fiber rich foods. Their sugar is in intrinsic form (see above). The body normally absorbs them more slowly than simple carbs. This helps us to regulate both our blood sugar level and our blood pressure. Examples include whole grain breads and cereals. Many green-leafy vegetables and some fruits are also examples of complex carbohydrates. These Good Carbs are also know as this because they have very few health drawbacks and can contain a whole range of useful nutrients.
Bad
Carbohydrates
These are simple carbohydrates; the foods offer little or no nutritional value. By their nature the sugar they contain is extrinsic, meaning it is not attached to any fiber. They are the ones that if you want to live a healthy lifestyle should be avoided. Foods that are white in color - white bread, white rice, and white pasta are sources of bad carbs. If trying to eat a healthy diet also go for the wholegrain version of foods if you can. Many processed foods and even so called "diet" foods contain added sweeteners or sugar. These contain what is known as "empty" calories. They have the ability to add weight on, but contain little or no nutritional value. They should be avoided. They include such things as sweets, cakes and sugar, which although once high in starch and complex carbohydrates have now had much of their fiber and goodness they once had knocked out of them.
By Louise S Coe
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Dietary Fiber - This is the amount of carbohydrate that is indigestible by the body and will pass through without being absorbed. The higher the fiber contents the better for our health. Sugars - This tells you the amount of carbohydrate there is that is in sugar form, from all its sources both natural and added. If sweeteners or sugar are in the top five ingredients on a label then they have been added and make up the bulk of the food. You want to try and pick a food that is low in sugar and has very few added sweeteners. As a guideline more than 15g of sugar per 100g of food is high, 5g of sugar per 100g of food is low. Other Carbohydrates - This shows the carbs that are not considered sugar - natural or added.
The University of Sydney, Australia maintains a list and searchable database. The list now has almost 2000 foods on and can be found at - http://www.glycemicindex.com.
Conclusion
I hope you can now see that a diet comprising complex carbohydrates with intrinsic sugar should be part of your healthy eating strategy. This means choosing wholewheat or wholegrain forms of our favorite foods such as pasta and bread and foregoing the white forms. We should also ensure our diet is high in fruit and vegetables and low in cakes, sweets and sodas. Having a diet low or even with no carbohydrates in, may at first lead to weight loss as calories are cut, but it is not a long-term solution. Hopefully now armed with this knowledge of Carbohydrates you will be able to make more informed choices about what you put in your mouth and live a long and healthy life.
Extra
Reading
1) Carbs Without Cause: 8 Foods Worse Than White Bread - This article on the http://www.huffingtonpost.com/2012/03/31/carbs-worse-whitebread_n_1389762.html#s826159&title=Fancy_Coffee_Drinks shows how you could be thinking that you are doing well, but actually the hidden carbohydrate value may mean you need to rethink. For example that breakfast bagel, may not be all it is cracked up to be health wise. 2) This post on the Harvard site gives more scientific information on Carbohydrates and their importance to a long-term healthy eating plan. You can read more here http://www.hsph.harvard.edu/nutritionsource/carbohydrates-full-story/
Further
Resources
To learn more you can have a look at these great sites, which have lot of good information. Connect with us on Facebook by checking out this page: http://www.facebook.com/beingfitandhealthyrocks Follow us on Twitter - https://twitter.com/beingfithealthy
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For loads more great information and recipes have a look at the Website at: http://www.beingfitandhealthyrocks.com To keep up to date with all the latest news, tips and offers from the world of health sign up to our FREE weekly newsletter here: http://beingfitandhealthyrocks.com/Newsletter
By Louise S Coe
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