Friday, December 23, 2011

More about carbohydrates..

Carbohydrates provide multiple benefits to the diet. They contain fiber, which ensures regularity in digestion and can lower your risk of diabetes and heart disease.

There are healthy carbohydrates and those that are considered ‘empty calories’, providing very little nutritional value. To ensure you are getting the right nutrients, try to consume those carbohydrates listed in the chart below.

Why they are important: Carbohydrates are your body’s main source of energy. Also cause your pancreas to release insulin which aids in:
  • Regulating blood sugar
  • Storing energy
  • Repairing Muscles
  • Intestinal health and waste elimination
Daily Dietary Requirements*: 40% – 60%** of Caloric Intake


If your diet has too littleIf your diet has too much
  • Pancreas won’t release enough insulin, causing low energy, headaches, muscle cramps and diarrhea
  • Insufficient supply of blood sugar to the body, causing organs to malfunction
  • Ketosis, loss of sodium and dehydration
  • Often causes diets to be higher in fat, which can lead to obesity
  • Pancreas will release too much insulin, causing your body to turn calories into fat
  • May mean you are not getting enough high-quality protein for proper growth and body maintenance
Good Food Sources and Serving Size
  •  
  • Apples (1 medium)
  • Applesauce – unsweetened (1/2 cup)
  • Banana – 4″ (1)
  • Berries (1 cup)
  • Cantaloupes (1 cup)
  • Cherries (2/3 cup or 12 cherries)
  • Dried Fruit (2 T)
  • Grapefruit (1/2)
  • Grapes (12 – 15)
  • Juice – 100% fruit (4 – 6 oz)
  • Lemons (1)
  • Low-fat Milk (8 oz)
  • Oranges (1)
  • Pears (1)
  • Plums (2 small)
  • Prunes (3)
  • Soymilk – light (8 oz)
  • Watermelon (1/4 cup)
  • Yogurt – Low-fat and low sugar 

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