Carbohydrates are found in foods containing sugars and starches.

Carbohydrate foods are broken down to glucose (a type of sugar)

and absorbed by the body. Glucose travels in the bloodstream and is

either used by the brain and muscle for energy or stored as glycogen

in the liver and muscle.

Energy for Exercise

Physically active people need to eat carbohydrates for energy.

The amount of carbohydrate you need depends on your age, body size

and, most importantly, your activity level. However, it is recommended

that carbohydrates should make up 55 - 65% of total kilojoule intake.

Remember though, that as body-stores of carbohydrate are easily

depleted during exercise, you need to top up these stores by eating

carbohydrate foods regularly.

CARBOHYDRATE (CHO) NEEDS

65kg x 4-5g CHO/kg/day = 260 - 325 grams carbohydrate/day

Carbohydrates & Glycemic Index (GI)

Counter

Food Serve             Size            GI     Carbohydrate (g)

BREADS

Fruit bread, heavy      1 slice/30g        47     15

Pita bread                 1 piece/30g       57     17

White bread              1 slice/30g        70     14

Multi-grain bread       1 slice/30g         43     14

Crumpet                   1 crumpet/50g    69     19

BREAKFAST CEREALS/GRAINS

Processed Bran        1/3cup/30g         30     15

Breakfast Bar           1 bar/43g            78     29

Oats, porridge           250g                  51    21

Pasta, white (boiled)  1 cup/180g         47    48

Rice, basmati (boiled) 1 cup/150g        58    38

Rice, brown (boiled)    1 cup/150g        87    40

FRUIT

Apple                     1 medium/120g     38   15

Grapes                   20 medium/100g   46   15

Orange                    1 medium/120g    42   11

Pear                       1 medium/120g     38   11

Rockmelon             1/4 small/120g      65    6

Watermelon            1 cup/120g           72    6

VEGETABLES

Peas, green (boiled)  1/2 cup/80g         48    7

Potato, boiled           1 medium/150g    88  18

Sweet Corn             1/2 cup/80g           54  17

Chick peas, canned, drained 1/2 cup/95g 42 15

DAIRY PRODUCTS

Milk, skim                 250ml                 32  13

Flavoured, skim         250ml                 34   26

Yoghurt, low-fat, fruit  1 tub/200g          33   31

Ice-cream, low-fat       2 scoops/50g     47   10

CONFECTIONERY & DRINKS

Honey                      1 tbspn/25g         55   18

Sucrose (table sugar) 1 tsp/5g              61   5

Jelly beans                5 beans/10g       78   9

Cordial (made up)     1 glass/250ml      66    20

Soft drink,  cola         250ml                63    26

Sports drink              250ml                78   15

Data from ‘The New Glucose Revolution Complete Guide to GI Values’ (2003),

Jennie-Brand Miller et.al., Hodder Headline Australia Pty Ltd, NSW.