Carbohydrates

Carbohydrates (CHO), are compounds consisting of carbon, Hydrogen and Oxygen. The brain relies almost exclusively on CHO to function. Tissues, nerves and muscles use CHOs for a significant proportion of their energy

Complex CHO rich foods (thought to be nutritious and likely to promote a flatter, more sustained rise and fall in blood glucose and insulin levels)

• Breads -- white, wholegrain
• Breakfast cereals
• Rice/Pasta/Noodles
• Potato/Sweet corn
• Dry biscuits
• Legumes (eg Kidney beans, soy beans , baked beans)
• Grains including cous cous, barley and oats

Simple CHO rich foods (thought to be very sweet, non-nutritious, and cause a rapid rise in blood glucose and insulin level)

• All types of sugar
• Honey, golden syrup
• Jam, marmalade
• Jelly
• Soft Drinks and cordials
• Sugar-based confectionary
• Diary products

The Glycemic Index

GI is the new way to classify CHO as the old method did not give an accurate prediction of glucose and insulin responses. CHO rich foods are ranked based on immediate effects on blood glucose levels compared to a reference food. Basically CHO foods that break down quickly during digestion have the highest GI factors. The blood sugar response is fast and high. CHOs which break down slower, releasing gradually into the blood stream, have low GI factors.

Glycemic Index Foods Categorised