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All you need to know about carbohydrates |
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Written by Administrator
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Saturday, 26 September 2009 22:12 |
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The best diet is the diet that works for you. If you are on a low-carbohydrate diet, you should probably familiarize yourself with the USDA's "carb bible." Boringly organized but helpful when you have doubt about the carb content of this or that food, or booze, or just about anything else you can put in your mouth. The number on the far right of the USDA's carb chart is the carb content. If you do eat foods high in carbohydrate content, you should pay some attention to their glycemic index....an index intended to show you how rapidly a food's glucose enters your bloodstream. The following chart is from the University of Oregon's Linus Pauling Institute:
Glycemic Index and Glycemic Load Values for Selected Foods
(Relative to Glucose) | | Food | Glycemic Index
(Glucose=100) | Serving size | Carbohydrate per serving (g) | Glycemic Load per serving | Dates, dried
| 103
| 2 oz
| 40
| 42
| Cornflakes
| 81
| 1 cup
| 26
| 21
| Jelly beans
| 78
| 1 oz
| 28
| 22
| Puffed rice cakes
| 78
| 3 cakes
| 21
| 17
| Russet potato (baked)
| 76
| 1 medium
| 30
| 23
| Doughnut
| 76
| 1 medium
| 23
| 17
| Soda crackers
| 74
| 4 crackers
| 17
| 12
| White bread
| 73
| 1 large slice
| 14
| 10
| Table sugar (sucrose)
| 68
| 2 tsp
| 10
| 7
| Pancake
| 67
| 6" diameter
| 58
| 39
| White rice (boiled)
| 64
| 1 cup
| 36
| 23
| Brown rice (boiled)
| 55
| 1 cup
| 33
| 18
| Spaghetti, white; boiled 10-15 min
| 44
| 1 cup
| 40
| 18
| Spaghetti, white; boiled 5 min
| 38
| 1 cup
| 40
| 15
| Spaghetti, whole wheat; boiled
| 37
| 1 cup
| 37
| 14
| Rye, pumpernickel bread
| 41
| 1 large slice
| 12
| 5
| Oranges, raw
| 42
| 1 medium
| 11
| 5
| Pears, raw
| 38
| 1 medium
| 11
| 4
| Apples, raw
| 38
| 1 medium
| 15
| 6
| All-Bran™ cereal
| 38
| 1 cup
| 23
| 9
| Skim milk
| 32
| 8 fl oz
| 13
| 4
| Lentils, dried; boiled
| 29
| 1 cup | 18
| 5
| Kidney beans, dried; boiled
| 28
| 1 cup
| 25
| 7
| Pearled barley; boiled
| 25
| 1 cup
| 42
| 11
| Cashew nuts
| 22
| 1 oz
| 9 | 2 | | Peanuts | 14 | 1 oz | 6 | 1 |
And don't forget your fiber! (Following also from the Univ. Oregon Linus Pauling Institute: | Food | Serving | Fiber (g) | | Legumes | | Navy beans, cooked from dried | 1 cup | 19.1 | | Split peas, cooked from dried | 1 cup | 16.3 | | Lentils, cooked from dried | 1 cup | 15.6 | | Kidney beans, canned | 1 cup | 13.6 | | Refried beans, canned | 1 cup | 12.1 | | Cereals and grains | | 100% (wheat) Bran Cereal | 1/2 cup | 12.5 | | Bulgur, cooked | 1 cup | 8.2 | | Pearled barley, cooked | 1 cup | 6.0 | | Oat bran, cooked | 1 cup | 5.7 | | Quinoa, cooked | 1 cup | 5.2 | | Instant oatmeal, cooked | 1 cup | 4.0 | | Rice, long-grained brown, cooked | 1 cup | 3.5 | | Vegetables | | Artichoke hearts, cooked | 1 cup | 14.4 | | Spinach, frozen, cooked | 1 cup | 7.0 | | Brussel sprouts, frozen, cooked | 1 cup | 6.4 | | Winter squash, cooked | 1 cup | 5.7 | | Mushrooms, cooked from fresh | 1 cup | 3.4 | | Fruits | | Prunes, uncooked | 1 cup, pitted | 12.4 | | Asian pear | 1 pear | 9.9 | | Guava, fresh | 1 cup | 8.9 | | Raspberries, fresh | 1 cup | 8.0 | | Blackberries, fresh | 1 cup | 7.6 | | Nuts and Seeds | | Almonds | 1 ounce (23 kernels) | 3.5 | | Pistachio nuts | 1 ounce (49 kernels) | 2.9 | | Pecans | 1 ounce (19 halves) | 2.7 | | Peanuts | 1 ounce (33 kernels) | 2.4 |
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Last Updated ( Sunday, 27 September 2009 20:32 )
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WARNING! If you are taking insulin or other drug to control your blood sugar, THIS SITE IS NOT FOR YOU! This is simply a discussion-type page for those who are mildly diabetic or pre-diabetic. It is not written or supervised by any doctor or other medical professional!
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