Nutrition

Nutrition 201 – Carbohydrates

What is the Glycemic Index (GI)?

The Glycemic Index (GI) ranks foods according to how they affect blood glucose (sugar) levels. It is based on a scale of 1 to 100+ with the standard reference being either white bread or pure glucose. Foods with a lower GI will raise blood sugar levels less than those with a higher GI value. How does that affect you? Using the GI as a guide can assist you to maintain weight or put on size, depending on your goals.

Your body is very receptive for nutrient absorption when you wake in the morning or after your workout. At this point, high-GI foods and supplements in combination with protein can help replenish exhausted muscle stores, helping your body maintain muscle. Likewise, during your low activity hours, consuming foods on the middle to lower end of the GI may keep you full over a longer period of time and thus help you control and possibly reduce your weight.

Sample Glycemic Index List

Milk Products				Sugars
	Ice Cream	89			Glucose (50g)	137
	Low-fat Yogurt	47			Sucrose (50g)	84
	Skim Milk	46			Fructose (50g)	30
Fruits				Grains & Grain Products
	Orange Juice	76			Instant Oatmeal	98
	Bananas	60			White Rice	91
	Apples	57			Whole Wheat Bread	73
					Spaghetti	54
Vegetables
	Potatoes (baked)	121
	Baked Beans	69
	Yam	53
	Lentils	41
	Peanuts	21

Note: Standard Reference is White Bread

Protein Biological Values (BV)
Whey Protein	104
Whole Egg	88 - 100
Egg White (Albumin)	88
Fish	83
Beef	80
Chicken	79
Casein	80
Soy Protein Concentrate	74
Wheat Gluten	54
Beans	49

Protein Quality Evaluation, Report of the Joint FAO/WHO Consulation; Reference Manual for Whey Proteins, 2^nd Ed. US Dairy Export Council.

Water

Learning to consume a minimum of 120 ounces of water a day can be a difficult task, and it offers great rewards. An increased metabolism, greater energy levels, and better nutrient absorption are all benefits you can have when drinking larger amounts of water. Try to spread your water consumption throughout the day instead of just over a period of two hours. Although a higher intake of water takes getting use to, the results you receive from it is worth the effort. Use our water calculator to find out your recommended daily water intake.

Here are some other strategies for effectively consuming your recommended amount of water per day.

• Add flavor to your water with the addition of a lemon or lime, or with sugar-free drink mixes like Crystal Light^®.
• Try to drink water before, during, and after your exercise instead of just rehydrating afterward

Crystal Light^® is a registered trademark of Kraft Foods, Inc.

FATS:

Dietary fat has numerous benefits, including (but not limited to) providing texture and flavor to your food, providing you with a feeling of fullness (helping you reduce frequent snacking), healthier skin, and supplying the body with a significant amount of energy. However, dietary fat contains more than twice as many calories (9 kcal/g) as both protein and carbohydrates (4 kcal/g), so it should be consumed in moderation. The key to getting the important benefits of dietary fat without adding it to your midsection is to stick with healthy fats such as the monounsaturated and polyunsaturated fats and omega-3 fatty acid sources. Try to avoid saturated and trans fats which have known adverse effects.

By choosing healthy fats you should obtain the most benefits from the fat in your diet promoting health and well-being.

Protein:

Protein, which is composed of building blocks called amino acids, performs a number of functions in our body. Protein helps:

• Build and maintain healthy muscles when combined with diet and exercise
• Support red blood cell production
• Boost your immune system
• Keep your hair, fingernails, and skin healthy

Protein is an extremely important macronutrient and should be eaten frequently throughout the day. High-quality sources of protein include whey protein, red meat, poultry, fish, eggs, milk, yogurt, and cheese.

Carbohydrates:

Carbohydrates are the body's primary source of energy, especially in low-fat diets. They're a great source of vitamins, minerals, and fiber, and are split into two categories, complex and simple carbohydrates. Choose a variety of foods ranging from fruits and vegetables to whole grains, such as whole-wheat bread and whole-grain cereals.

In addition, try to select foods made with little fat or sugar, such as pasta, lentils, and beans. Baked goods such as cakes, cookies, croissants, and pastries are carbohydrates as well, but most of the original fiber is removed during processing. Try to limit your intake of these types as much as possible.

Fiber

Dietary fiber is an indigestible carbohydrate that passes through our system without absorption. Our bodies lack the enzymes to break down the various types of fiber into a form that can be absorbed into the blood. Two main classes of fiber in our diet are soluble and insoluble types.

Soluble fiber is found in fruits, legumes, oats, and rye among other foods. This fiber combines with water to form a gel in our intestinal tracts, which softens our stools and slows the rate of food that passes through our digestive systems. Insoluble fiber can be found in vegetables and wheat bran. This fiber tends to bulk in size when absorbing water, thus accelerating the rate at which food passes through our systems. The American Dietetic Association's recommendation for daily fiber intake is approximately 20 to 30 grams per day.


Micronutrients (more commonly known as vitamins and minerals) are different from macronutrients in that they do not supply direct energy. Rather, they work with your body to help extract energy from the foods you eat, in addition to helping ensure that your body functions optimally during everyday activities. Some of the tasks minerals perform include maintaining water balance; aiding absorption, digestion and transport of nutrients; transmitting nerve impulses; and regulating muscle contraction.

There are 13 vitamins (4 are fat-soluble, and 9 are water-soluble) whose responsibilities include ensuring normal metabolism, growth, and mental alertness. Vitamins and minerals are vital to our health, as deficiency in one specific vitamin or mineral can result in a related illness or disease that usually subsides once appropriate levels are reached again.