Transcript carbohydrates - mrscostellofcs

CARBOHYDRATES
One of the three energy providing
nutrients
Carbohydrates contain the sun’s
energy
• Carbs (plants) combine carbon dioxide,
water, and the sun’s energy to form glucose.
• Plants do not use all of the energy stored in
their sugars, so it is available for humans.
• Plants are the first link in the food chain that
supports life on Earth.
Carbohydrates function in the body=
Our main source of energy!!!!
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• Red blood cells and most brain cells derive
most of their energy from glucose, a simple
carb.
• Carbs are made of the elements carbon,
hydrogen, and oxygen
• carbo=carbon and hydrates=hydrogen
What foods contain carbs?
• Carbs are almost exclusively in plants; milk is
the only animal based food that contains
significant amounts of carbs.
Carbohydrates supply vitamins,
minerals, phytochemicals, fiber, water,
and very little fat
Types of Carbs
* Simple
* Complex
Simple
• Sugars, like fructose
(found in fruit and
honey), sucrose (table
sugar, which is refined
from sugar cane or
beets), and glucose
(sugar used for energy
in both plant and
animal tissue; aka
blood sugar)
Does this mean you should avoid
simple carbs?
• No. Fruits, vegetables, and milk, which
are simple carbs, are all parts of a
healthy diet.
• An occasional food with added sugars
can be part of a healthy diet as well.
The key word is OCCASIONAL.
• As a rule, you should pick carbs
without added sugars as your main
carbohydrate sources.
What are some other words for sugar
that I might see on a food label?
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Corn syrup
High fructose corn syrup
Maltodextrin
Molasses
Rice syrup
Turbinado sugar
Fruit juice concentrate
Sucrose, dextrose, glucose,
fructose
Better simple carbs
• Choose whole fruits over fruit juice.
• Choose unsweetened drinks like water and tea
over soda or sports drinks.
• Choose snack foods with fewer added sugars,
like graham crackers as opposed to sugar
cookies.
Complex carbohydrates
• Contain STARCH or FIBER
• Starch: a plant polysaccharide
composed of glucose; highly
digestible (after cooking) by
humans. An example is corn
kernels.
• Fiber: sugar chains from plants
that humans cannot digest;
humans can break these down to
some extent. Examples are
barley, legumes like black and
pinto beans, fruits, oats, and
vegetables.
Benefits of fiber
• Fiber helps to lower cholesterol, regulate
blood glucose, maintain healthy bowels, and
maintain healthy weight
Benefits of fiber
• Some studies suggest that fiber offers
protection from cancer; however this does not
mean just pop a supplement/the whole food
is of more benefit to the body
Should take in 25-35 grams of fiber but
most Americans’ intake is 14 to 15
• Increase fiber by:
– substituting plant protein for animal protein at
some meals
– getting the recommended servings of fruits and
veggies
Beware of complex carbs that have
been refined!
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White flour
White rice
White pasta
These began as whole grains, were stripped of
their fiber and some vitamins and minerals in
the refining process.
The term
whole grain
means that
the entire
kernel
(including
the bran,
endosperm,
and
germ) is left
intact during
processing
(see
diagram).
All grain kernels have three main
parts:
• The germ is the part that reproduces when planted, and
contains concentrated food to maintain new life. It is rich
in vitamins and minerals, fat, iron, and protein.
• The bran, a protective coating around the kernel is similar
to the covering on a nut, is rich in nutrients and fiber.
• The endosperm is the soft inside part of the kernel and
contains starch and proteins. When the endosperm has
been milled and ground into flour, the flour has the ability
to form a stretchy protein called gluten. Gluten allows a
lacy network of air bubbles to be baked in, making bread
light and soft.
Refined versus Whole
• Unlike whole grains, refined grains are missing
parts of the kernel, and consequently are
missing many of the nutrients and health
benefits of whole grains.
• Although about half of your grain intake
should come from whole grains, about 85-90%
of grain products found in supermarkets are
made from refined grains.
Whole Grain Foods
• Most Americans are not eating enough whole grains, and 1/3 never
eat any! Eating whole grains is easier than you might think—they
can be eaten by themselves or as part of a meal or snack. Examples
of whole grains include:
• Whole-wheat bread
• Whole-wheat pasta
• Brown or wild rice
• Whole grain cereal
• Popcorn
• Oatmeal
• Whole-wheat tortillas
• Bulgur
• Quinoa
• Whole grain barley
Low-carb diets??
• Nutritionists do not recommend low-carb
diets, such as Atkins, because of the lack of
nutrients and fiber
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High in
protein and fats, but
not in fiber, water, or
vitamins
Recommended: Cereals made with all or mostly Whole Grains
(Most have no trans fats, little or no added sugars; but check the
list of ingredients -- recipes can change.)
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Cheerios - General Mills
Chex, Wheat or Multi Grain - General Mills
Cinnamon Toast Crunch - General Mills
Cinnamon Grahams - General Mills
French Toast Crunch - General Mills
Golden Grahams - General Mills
Grape Nuts - Post
Grape Nut Flakes - Post
Great Grains, all varieties - Post
Healthy Choice Mueslix - Kelloggs
Healthy Choice Almond Crunch with Raisins - Kelloggs
Healthy Choice Low Fat Granola - Kelloggs
Healthy Choice Toasted Brown Sugar Squares - Kelloggs
Kashi (all varieties) - Kashi Company
Life - Quaker
Mini-Wheats, all varieties - Kelloggs
Muesli - Familia
Nutri-Grain, all varieties - Kelloggs
Oatmeal Crisp, all varieties - General Mills
Oatmeal Squares - Quaker
Organic Healthy Fiber Multigrain Flakes - Health Valley
Puffed Wheat - Quaker and others
Shredded Wheat, all varieties and sizes - Post and others
Smart Start - Kelloggs
South Beach Diet Toasted Wheats
Total - General Mills
Uncle Sam - U.S. Mills
Weetabix
Wheaties - General Mills
Barbara's, Cascadian Farm, Mother's, Nature's Promise and other smaller brands that specialize in "healthful" cereals (but always check the list of ingredients).
Recommended: All Bran or High Bran Cereals
(no trans fats, little or no added sugars. )
100% Bran - Post
All Bran, all varieties - Kelloggs
Bran Flakes - Post
Chex, Multi-Bran - General Mills
Complete Wheat Bran Flakes - Kelloggs
Complete Oat Bran Flakes - Kelloggs
Cracklin' Oat Bran - Kelloggs
Crunchy Corn Bran - Quaker
Fiber 7 Flakes - Health Valley
Fiber One - General Mills
Fruit & Bran - Post
Granola, Low Fat - Kelloggs
Oat Bran - Quaker
Oat Bran Flakes - Health Valley
Oat Bran Flakes with Raisins - Health Valley
Organic Bran with Raisins - Health Valley
Raisin Bran - Kelloggs
Raisin Bran Flakes - Health Valley
Raisin Bran, Whole Grain Wheat - Post
Raisin Nut Bran - General Mills
Shredded Wheat 'n' Bran - Post
Total, Raisin Bran - General Mills
Weight Watchers Flakes 'n' Fiber
100% Natural Granola - Quaker
Not Recommended - Cereals Made from Refined
Grains
Many of these also contain a lot of added sugar
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Apple Jacks - Kelloggs
Cap'n Crunch, all varieties - Quaker
Chex, Rice or Corn - General Mills
Cocoa Frosted Flakes - Kelloggs
Cocoa Blasts - Quaker
Cocoa Pebbles - Post
Cocoa Puffs - General Mills
Cookie Crisp/Chocolate Chip - General Mills
Corn Pops - Kelloggs
Corn Flakes - Kelloggs and others
Count Chocula - General Mills
Crispix - Kelloggs
Frosted Flakes - Kelloggs
Fruity Pebbles - Post
Honey Bunches of Oats - Post
Honey Comb - Post
Honey Nut Clusters - General Mills
Kix - General Mills
Lucky Charms - General Mills
Product 19 - Kelloggs
Puffed Rice - Quaker
Reese's Peanut Butter Puffs - General Mills
Rice Krispies, all varieties - Kelloggs
Special K - Kelloggs
Total Corn Flakes - General Mills
What do carbs do for foods?
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sugars provide sweetness to enhance flavor
sugars create browning
sugars make foods tender
carbs provide gels (like in jellies)
carbs provide bulk and viscosity
carbs maintain moisture
sugars preserve by dehydrating
carbs provide fermentation