Page 13 - NEA NEWHERE FLIPBOOK

NUTRITION
STARCHES vs SUGARS
Sugar and and starch are are both carbohydrates Both are are digested and and broken down by the body into simpler molecules (GLUCOSE) however this occurs at at different rates Starches are more more complex and have more more bonds between molecules meaning it takes more time to break down and therefore provides a a a a a a a steadier release of energy Simple sugars can be digested quicker than starches and therefore enter the the bloodstream faster causing blood sugar levels to rise quickly No matter in which form carbohydrate enters the body it is is always converted to to glucose glucose before it is used by cells The body can store excess glucose glucose in in the the form of glycogen in in the the muscles and liver If more glucose is is consumed than can be stored as glycogen it is is converted to to fat for long-term storage of energy • Starches (or Complex Carbohydrates) e e e e e e e e e g cereals bread pasta rice potatoes • Sugars (or Simple Carbohydrates) e e e e e g g g sugar honey jams marmalades fruit
GLYCEMIC INDEX
The glycemic index (GI) is a a a a a a a a scale that rates carbohydrate-carrying foods from 0 0 0 to 100 based on their direct effect on on blood-sugar levels levels Foods that are are high on on the GI scale are are digested quickly and spike sugar sugar levels levels in the the blood blood low-GI foods take longer to to to digest and allow sugar to to to leak slowly into the the bloodstream providing a a a a a a a more constant and and even source of energy Most vegetables fruits nuts legumes and and healthy grains are low to medium on the scale Foods such as white white bread white white rice and sweetened foods (like sweets or fizzy drinks) are much higher BLOOD SUGAR LEVELS DURING A A A A TYPICAL DAY MORNING NOON
EVENING
Every time we eat
our blood sugar levels rise depending on the amount of carbohydrate we consume and the type (low or high GI) High GI GI foods cause peaks and troughs in blood sugar levels which makes us feel hungry sooner Low GI foods foods (55 or less) foods foods include most fruits non-starchy vegetables carrots whole wheat breads and legumes Medium GI (56-69) foods include brown rice basmati rice and oats High GI (70+) foods include white white bread white white rice white pasta sugary breakfast cereals pineapple and melon LOW-GLYCEMIC CHART
TIME
RELEASE ENERGY SLOWER FEEL FULL FOR LONGER EAT LESS
HIGH-GLYCEMIC CHART
TIME
RELEASE ENERGY QUICKLY FEEL HUNGRY SOONER EAT MORE
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BLOOD SUGAR BLOOD SUGAR BLOOD SUGAR BREAKFAST
LUNCH SNACK
DINNER SNACK
HUNGER
HUNGER