Question: Which Foods are High In Carbohydrates?

Answer: The foods highest in carbs are high in starch or sugar. This includes anything made with flour or sugar, grai starchy vegetables such as potatoes and corn. Most processed foods are high in carbohydrates. Examples of low carb and eggs, most vegetables, low sugar fruits (such as strawberries), soy beans, and some dairy products.

Illustration of Carbohydrates in Foods High GI foods = 70-100 Intermediate GI foods = 56-69 Low GI foods = 0-55 Food Available Carbohydrates Carb per Glycemic Index (gm) Serving HIGH Baked potato, Russet, baked without fat ( 1 small potato, 5 oz.) Waffles, Aunt Jemima (1 piece) Gatorade (1 cup) Grapenuts (approx. 1 cup, Kraft) Bread, whole wheat (1 slice) Bread, white (1 slice) Carb Glycemic Calories Load per Serving

30

85

26

120

13 15 22 13 14

76 78 75 71 73

10 12 16 9 10

52 60 88 52 56

Bagel, (white, frozen) Stuffing ( approx. 1 cup) Graham wafers (approx. 1 cup) Grapenuts (approx. 1 cup, Kraft) Shredded wheat (1 oz. serving) Total (1 oz. serving, General Mills) Cream of Wheat (1 oz. serving, instant, Nabisco)

35 21 18 22 20 22

72 74 74 75 75 76

25 16 14 16 15 17

140 84 72 44 80 88

30

74 INTERMEDIATE

22

120

Spaghetti, (plain, cooked, 3/4 cup) Rice (brown, cooked, 3/4 cup) Raisin bran (1 oz. serving, Kellogg's) Oatmeal (1 cup) Bran muffin (large) Green pea soup (1 cup) Ice cream, regular(1/2 cup) Blueberry muffin (1) Raisins (1/4 cup)

44 38 19 26 24 41 13 29 45

61 60 61 66 60 66 61 59 56

48 23 12 17 15 27 8 17 25

176 152 76 104 96 124 52 116 180

Powerbar, chocolate

26

56 LOW

17

104

Apple Orange Banana Grapes (1 cup) Carrot (raw, 1 medium) Sweet corn (1/2 cup Bread, 100% whole grain (1 slice) Dried apricots (1/4 cup) Peas (1/2 cup) Orange juice (3/4 cup, 6 oz.) Fruit yogurt (reduced fat, 3/4 cup) Tomato soup (1 cup) Skim milk (1 cup) Baked beans (1/2 cup) Lentils (1/2 cup) Kidney beans (1/2 cup) Lima beans (1/2 cup, baby, frozen)

16 11 24 18 6 17 13 28 7 23 24 17 13 15 18 25 30

34 42 52 46 47 54 51 31 48 52 27 38 32 48 29 28 32

5 5 12 8 3 9 7 9 3 12 7 6 4 7 5 7 10

64 44 96 72 36 68 52 82 28 92 96 68 52 60 76 100 120

Garbanzo beans (1/2 cup)

30

28

120

(Chart adapted from *The New Glucose Revolution)

References Bonci L. Nutrition Conditioning Goals for Athletes. University of Pittsburgh Medical Center Health System. 2004. *Brand-Miller J, Wolever MS, Foster-Powell K, & Colagiuri S. The New Glucose Revolution. Marlowe & Co., New York. 2005. Coyle EF and Coyle E. Carbohydrates that Speed Recovery from Training. The Physician and Sports Medicine. 21:2, 111-123, 1993. McArdle WD, Katch FI, Katch VL. Sports and Exercise Nutrition (2nd Ed.) Philadelphia: Lippincott Williams and Wilkins. 2005.

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Last updated 4/1/2006 by Sports Medicine: K. Davis Copyright 2005 MIT

Read on to know about the importance of protein rich food and also the types of food that are rich in protein

The protein present in the food that we consume helps provide essential amino acids that are used by the cells present in our body to build new proteins and also in muscle repair. Protein is also used by the body to build hormones, antibodies and the enzymes that help regulate the chemical reactions that take place in the body. Although food rich in protein does not provide a high amount of energy, protein is very vital for the correct functioning of our body. A preschooler requires about 22 grams of protein in a day while an older child will require 28 grams of protein a day. Insufficient protein in the diet of the children can lead to a stunted growth. An adult body requires about 50 60 grams of protein per day depending on the body weight. This is about 225 grams or 8 ounces of meat per day. It is important to understand that it is not necessary to consume very large amount of protein rich food and our diet should be balanced in every aspect. Too little protein can cause skin problems and generally make the individual look tired and unhealthy. Nutritionists recommend that 2 -3 servings of dairy products is consumed in a day along with 2 3 servings of meat, fish, poultry

products or pulses in a day. They further advise that about 15% of our calorie intake should be composed of proteins. A right amount of protein is very important for the body. But, too much of protein can be harmful for the body. A diet high in protein can increase the risk of high cholesterol as protein rich food is also high in saturated fats which in turn could lead to heart diseases. Excess of protein also increases the strain on the liver and kidneys as excessive proteins will force the kidneys to work overtime. This stress could also lead to kidney failure. Some food rich in protein are high in nucleic acid which when broken down produces uric acid. Too much of uric acid can lead to a condition known as gout wherein the joints in the body become inflamed, tender and causes too much of pain during movement. Protein Rich Foods The good news for vegetarians is that meat or eggs does not have to be a vital part of your diet for you to be able to ingest proteins. Dairy products and a whole lot of vegetables especially green vegetables like spinach is rich in protein and ample for your body. If you need proof, just turn to the Indians. A majority of Indians (including myself) have lived without meat their entire lifetime with absolutely no issues. Food that is rich in protein are as follows: Eggs Milk Soy Milk Cheese Yogurt Peanut Butter Lean Meats Fish Poultry Beans Lentils Grains Nuts

It is important that you do not consider meat as the only source of protein and you substitute meat with other sources of meat as meat also contains a high level of saturated fat which is very harmful to the body. As a matter of fact, fish is a far healthier source of protein when compared to meat. I am sure very few items in the list mentioned above sounded appealing especially to young children. Proteins have to be an important part of the diet of younger children because their growing body needs it. Here are a list of some easy foods that you children will eat with no fuss: Cheese Burger Cheese Pizza

Tuna Fish Sandwich Macaroni and Cheese Grilled Cheese Sandwich Peanut Butter Sandwich

In addition to this protein supplements like protein fortified drink mixes are also available but these should be consumed after consulting a health care provider. Protein is a very tricky part of the diet. You take it in excess your body is in trouble, you try and avoid it, the body is still in trouble and the worst part is that the damages are usually irreversible. If you have any doubts then the best thing to do will be to contact a health care provider or a nutritionist. They will be able to evaluate as how much of protein is ideal for you based on your weight and age.
By Ranjan Shandilya Published: 3/11/2008

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