Transcript CARBOHYDRATES

CARBOHYDRATES
A Complex Story
Carbohydrates = Carbon + Water
• Carbs are sugar compounds that plants
make when they’re exposed to light.
• Carbs come in three varieties: simple,
complex, dietary
• Each differs with number of sugar units
and how the units are linked together
Simple Carbohydrate
• These carbohydrates have only one or two
units of sugar and have ONE bond …
hence the name simple
• Examples = fructose and sucrose
You know the buzz you get after
eating one of these?
That is because…
Simple carbohydrates (sugar) like table
sugar, honey, candy, and the like, are
digested quickly and give your body an
energy surge (30 calories a minute!)
Unfortunately…
I'm sure you know the crash you feel soon
after, too. You have some energy for a
while and then you zone out. That's a
simple carb for you, alright; they leave you
high and dry.
Hey…what about me???
Yes, Fruit is a Simple Carb
• Like candy, fruit is
also quickly turned
into glucose and used
by your body for quick
energy.
• Unlike candy, fruit
gives you vitamins,
minerals and fiber
(which slows down
absorption of sugar)
Eat this:
Not this:
Complex Carbohydrates
• These have more than two units of sugar
and they are held together by more than
one bond.
• Most vegetables, lentils, bean and whole
grains are complex carbohydrates
Kinder, Gentler Carbs
• The complex carb is the “good guy” of the
carbohydrate world.
• Most are high in nutrient value, many have
protein, and they provide steady energy
Why you feel full longer
Your body takes longer to digest them than
simple carbs.
As a result, glucose is released more slowly
and evenly into your bloodstream than
simple carbs. (5 calories
a minute)
GLYCEMIC INDEX
• Provides a measure of how quickly blood
sugar levels rise after eating a particular
food
• Straight glucose has an index of 100;
• An orange has a score of 5; orange juice
13; bowl of cornflakes 21; All Bran cereal 4
• http://www.health.harvard.edu/newsweek/
Glycemic_index_and_glycemic_load_for_
100_foods.htm
Carbohydrates and Energy
A biochemical love story
FUNCTIONS
• The primary function of a carbohydrate is
to provide energy for the body in the form
of GLUCOSE/GLYCOGEN
• Carbs also provide valuable vitamins,
minerals, antioxidants and phytochemicals
which are very good for your body
• Carbs also are the main source of fiber in
the diet, which helps you move food waste
through your digestive tract
When you eat carbohydrates…
Your pancreas secretes insulin (the
hormone that lets you digest starches and
sugar)
Eating simple carbs (sugar) provokes higher
insulin secretion than complex carbs
(starch)
The insulin makes sure sugar is burned, or if
not needed it is stored in the liver, muscles
and fat cells
How does that pasta end up on
your hips?
Here’s how we gain weight
Your cells budget energy very carefully and
do not store more energy than they need
right now.
Any glucose not needed for daily work will
be stored in liver and muscles and as fat in
fat cells
BUT, more than about 1800 calories of
energy and this will be converted to fat.
Dietary Fiber
(the 3rd type of carbohydrate)
Umm…do you mean something disgusting
like stewed prunes??
Dietary Fiber: A different kind of
carbohydrate!
Dietary fiber is not like other carbohydrates.
Like complex carbs, it contains more than
two units of sugar.
However, the bond that holds its sugar units
together cannot be broken by human
digestive enzymes, therefore it is not
digested and passes through the digestive
system.
These have lots of fiber
Cannot digest it? Why eat it?
Insoluble Fiber (does
NOT dissolve in
water)
Found in whole grains
and vegetables
Soluble Fiber (DOES
dissolve in water)
Found in fruits (pectin),
oats and barley,
beans, seeds
Benefits of Fiber
Insoluble fiber:
• A natural laxative
• Absorbs water, helps
you feel full after
eating
Soluble fiber:
• Seems to lower
cholesterol level
• This may be why a
fiber rich diet is good
to prevent heart
disease
Do you agree with this?
How many carbs do you need?
• 45 to 65% of your daily calories should
come from carbs
• 6 -11 servings of grain goods (bread,
cereals, whole grain pasta, brown rice)
• 2 - 4 servings of fruit
• 3 - 5 servings of vegetables
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Which of these are carbs?