CARBOHYDRATES

CARBOHYDRATES   A carbohydrate is a compound that contains carbon and water molecules. Actually, individual sugar molecules joined together make up carbohydrates. The simplest of sugar molecules are glucose, fructose (fruit sugar), and galactose (a milk sugar). These are known as monosaccharides, as they each contain one sugar molecule. Within the category of carbohydrates are simple and complex carbohydrates. Examples of sim- ple carbohydrates include table sugar, honey, and fruit sugars. As you read in the description of the standard American diet, most people consume far too many simple carbohydrates. … Continue reading

Balch and Stengler Food Guide Pyramid

Balch and Stengler Food Guide Pyramid   Following is the type of pyramid we recommend to our patients. It is in line with mod- ern nutrition research and promotes optimal health.     Dairy products —optional   Quality protein (fish, lean poultry, eggs) 2–4 servings   Whole grains (low glycemic) 3–5 servings/Legumes 2–3 servings   Healthful  oils (Oils: olive, canola,  flax, hemp) Nuts and seeds 3–4 servings   Vegetables 5–7 servings/ Fruit 2–3 servings   Water 6–8 glasses (48–64 ounces)

Glycemic Index

Glycemic Index   Glycemic index (GI) has become a popular term; it is more meaningful than the label simple carbohydrate. GI refers to the rise in your blood sugar after you ingest a spe- cific food. This numerical value is compared to the GI of glucose at a value of 100. It is recommended that people with obesity, diabetes, and insulin resistance eat foods that have lower glycemic values. For example, a Coca-Cola soft drink has a glycemic index of 63, whereas as a serving of kidney beans has a … Continue reading