Carbohydrates

CARBOHYDRATES The main function of carbohydrates is to provide energy. Carbohydrates provide 4 calories per gram.

CARBOHYDRATES 45-65% of our food should come from carbohydrates.

CARBOHYDRATES If we eat more carbohydrates than are needed for energy, the extra is stored in the liver or in the tissues as fat.

Three Types of Carbohydrates SIMPLE COMPLEX FIBER

Simple Carbohydrates Simple carbohydrates are quick energy sources. They come from sugar. They do not usually supply any other nutrients or fiber.

Examples of Simple Carbohydrates 1. Soft Drinks 2. Cookies 3. Jam 4. Honey 5. Syrup 6. Sugar Candy 7. Fruit juices

Complex Carbohydrates Complex carbohydrates break down into simple sugars in the digestion process. This process is what gives us longer lasting energy.

Complex Carbohydrates Complex carbohydrates come from starchy foods such as whole grains, flour, seeds, nuts, vegetables and fruits. They are a better choice of carbohydrates.

Examples of Complex Carbohyrates 1. Rice 2. Pasta 3. Oatmeal 4. Breads 5. Potatoes and Corn 6. Some Cereals 7. Dried beans

Fiber is also a carbohydrate Fiber is also a carbohydrate. It is found in whole grains, fruits & vegetables.

Some carbohydrates come from fruits and vegetables It is recommended that you make half your plate fruits and vegetables

Most carbohydrates come from plant sources and fall under the grain group. It is recommended that you make half your grains whole grains.

Grain Facts A. The edible seeds of certain grasses are called GRAINS. B. Grains are a STAPLE FOOD because of their good keeping quality, high energy, and low cost. C. When grains are milled many of the nutrients are lost. D. Enriched grain products have had the vitamins and minerals replaced. (Thiamin, Niacin, Riboflavin and Iron)

Grains Wheat Oats Rice Corn Barley Rye Bread Cereal Rice Pasta Types of grains Foods made of grains Wheat Oats Rice Corn Barley Rye Bread Cereal Rice Pasta Whole Grains

7 Principle Grains Oats Rolled Oats Wheat Rice Corn Barley Buckwheat Rye

1 serving =1 oz. 6 oz. daily is recommended Examples of 1 oz. servings 1 slice of bread 1 cup of cereal ½ cup of cooked cereal, rice, or pasta ½ a Bagel

Nutrients Found in the Grain Group Fat Complex Carbohydrates B vitamins (Riboflavin, Niacin, Thiamin) Incomplete Protein

3 parts of a wheat kernel Endosperm: Starch, protein Germ: Fat, B vitamins, Vitamin E, Iron, Zinc Bran: Fiber, vitamins, minerals

Whole wheat flour is better for our bodies than white flour because it has not been refined so it has all 3 parts of the kernel (especially the fiber)

Simple Carbohydrates Include: Glucose or blood sugar is the basic source of energy for all living things. All carbs turn into this. Sucrose or table sugar is made from sugar beets or sugar cane. Fructose is fruit sugar found in fruit, honey and vegetables. Maltose is grain starch broken down into malt sugar. Lactose is milk sugar.

How do you know if a food has added sugar? Check out the Food Label: Total Carbohydrate (g): Dietary Fiber, Sugars, Other Carbohydrates (Complex) List of ingredients: sugar, juice, molasses, honey, maple syrup, corn syrup, malted corn sweetener, maltose, fructose, lactose, glucose, dextrose, etc.