Transcript Carbohydrates

Bellringer 1/26
• Name 3 food examples of
carbohydrates
Carbohydrates
Carbohydrates
 Almost all of our carbohydrates come from
PLANT food sources.
 We get most of our carbohydrates from the
GRAINS group.
 FRUITS and VEGETABLES are also a good
source of carbohydrates.
Carbohydrates
• The main function of carbohydrates is to
PROVIDE ENERGY.
• If we eat more carbs than our bodies need for
energy, they get stored as FAT.
3 Main Functions of Carbs
• Produce energy (4kcal)
• Spare proteins
• Break down fats
The three types of carbohydrates are:
– SIMPLE SUGARS
– COMPLEX STARCHES
– FIBER
• Sugars are SIMPLE. Starches are COMPLEX.
• Complex starches will BREAK DOWN into
simple sugars.
SIMPLE SUGARS
Food Sources:
Simple Sugars
• Monosaccharides- single sugar unit
– Glucose (end unit of all carb breakdown)
– Fructose (fruit sugar)
– Galactose
Quickest source of energy, digested rapidly!
Simple Sugars
• Disaccharides: 2 sugar units
–Sucrose (table sugar)
–Maltose (malt)
–Lactose (milk sugar)
The different types of sugars and their food
sources:
Simple and Complex
• Simple
• Orange juice
• Milk
• Yogurt
• Honey
• Sugar
• Candy
• Soft drinks
• Jelly and Jams
• Corn Syrup
• Complex
– Cereal
– Apples
– Beans
– Grains
– Oats
– Green
vegetables
– Potatoes
– Corn
COMPLEX STARCHES
Food Sources:
Complex Carbs
• Polysaccharides: many sugar units
– Starch (plants)
– Breads, cereals, corn, potatoes, and legumes
Provide a steady supply of sugar needed for energy
Choosing the best Carbohydrate
Carbs to Limit
Smarter Carbs
Best Choices
Instead of:
Choose:
Candy
Soda or punch
White bread
Enriched pasta
White crackers
Cotton candy
Chocolate chip cookie
Sugary cereal
Dried fruit
Fruit juice
Whole-wheat bread
Whole-wheat pasta
Whole-grain cracker
Caramel apple
Oatmeal raisin cookie
Bran cereal
Or better yet
choose:
Whole fruit
Seltzer with a dash of juice
Seven-grain bread
Cracked wheat pilaf
Vegetable sticks
Apple
Strawberries
Rolled oats
Fiber
Fiber: tough, fibrous cell walls of plants
Human digestive enzymes can not break
down fiber, pass through the digestive system
unchanged
• Most fiber is not considered a source of energy
Fiber
1. The average American does not get enough
FIBER in their diets.
2. The National Cancer Institute recommends
that the average person gets 20-35 GRAMS
of fiber every day.
3. Two other common names for fiber are:
ROUGHAGE or CELLULOSE.
4. Fiber is important because it attracts WATER
to the INTESTINES and helps move food
through our systems faster. You have to have
water along with fiber or it is not as effective.
5. Benefits of fiber include a lowered risk of
DIVERTICULITUS, HEMORRHOIDS and
COLON or RECTAL CANCER.
6. The two types of fiber and the main functions
they perform:
7. Fiber only comes from PLANT food sources.
You CANNOT get fiber from animal food
sources.
8. Foods that are high in fiber include:
•
•
•
•
Fruits and Veggies (Especially the Skins!)
Whole Grains
Legumes/Beans
Bran
9. Ways to increase fiber in the diet include:
•
•
•
Add Whole Grains (At least 3 oz. per day)
Use Whole Wheat Flour
Eat the Skins of Fruits and Vegetables
10. Label the Wheat Kernel below:
A.__ENDOSPERM___
Provides:
Starch
Protein
B. __GERM___
Provides:
Unsaturated Fatty Acids
“B” Vitamins
Vitamin E
Iron
Zinc
Other Trace Minerals
C. __Bran___
Provides:
Fiber
Vitamins
Minerals
11. When a product claims that it is “Whole Wheat”
or “Whole Grain”, it must use the ENTIRE wheat
kernel, or ALL THREE parts.
12. Other products, like white bread and rice, usually
only use the ENDOSPERM, which is the LEAST
beneficial part of the wheat kernel.
13. ENRICHED: some of the nutrients that were lost
in processing are added back into the product.
14. FORTIFIED: 10% more of the Daily Value for the
nutrient is being added.