The Working Fuel Carbohydrates Provides us with fuel for the long haul; the work of daily living!

Natural source of fiber Spare protein from use as fuel Help fat burn efficiently #1 source of glucose Why is glucose so special? Carbs: vital fuel and more

Glucose…. A product of photosynthesis Versatile, clean burning fuel Some cells only use glucose to make ATP ……so we have a 24/7 need for glucose It is ‘blood sugar’ Common to most all dietary carbs We can store it…but, as what? We can make some…..but, from what? Glycogen…. til this depot fills, then as fat!!!

Glucose can be made from… Dietary carbs, our #1 source of glucose Glycogen (stored carb in muscle and liver) Dietary and body proteins : (

Glucose can be made from… Dietary carbs, our #1 source of glucose Glycogen (stored carb in muscle and liver) Dietary and body proteins : ( : )

We don’t eat much stand-alone glucose. Most glucose comes from dietary carbs.

NUTRITION FACTS Serving size 1 bar 50 g Calories 200% Daily Value Total Fat:7 gVitamin A50 Sat fat3 gVitamin C 100 Trans0 gCalcium 100 Cholesterol0 mgIron25 Sodium160 mg Potassium150 mg Total Carb24 g Dietary Fiber 1 g Sugar15 g Other 8 g Protein14 g What info would make the Carb entry more informative? An ingredient list Added vs. Natural List missing grams of carb

What foods/groups contain carbs? fruit vegetables grains grain by-products milk, yogurt honey, sugars

What foods/groups contain carbs? fruit vegetables grains grain by-products milk, yogurt honey, sugars

Carbohydrates Simple and Complex Simple structure Label as syrups ‘ose’ suffix common Glucose: blood sugar Fructose, sucrose, lactose Complex structure Bulk of calorie intake Starch, fiber, glycogen Chains of glucose Fruit SugarCane, Beet etc. Suga r Milk Sugar King Carb !!

Time Out ….Think Lactose: a natural sugar found in milk and most byproducts. 1. Is it sweet? 2. Is it simple? 3. Is it bad for you? 4. Does lactose intolerance = milk allergy?

Carb Rich Foods : simple or complex fruit vegetables grains grain by-products milk, yogurt honey, sugars, syrups

Simple Added sugar vs. Natural sugar fruit vegetables grains grain by-products milk, yogurt honey, sugars, syrups

Simple Added sugar vs. Natural sugar fruit vegetables grains grain by-products milk, yogurt honey, sugars, syrups

Simple Added sugar vs. Natural sugar fruit vegetables grains grain by-products milk, yogurt honey, sugars, syrups

Added sugar vs. Natural sugar Max added/day Men ~35 g (9t.) Women ~25 g (6t.) Advice->limit intake of added sugar You addNature adds

Identify Source of Sugar added sugar, natural sugar, both, neither? Fruit Zero calorie fruit drink 100% fruit Juice Carrots, sweet potatoes, sugar peas Plain yogurt vs. flavored yogurt Raisin bread vs. wheat bread Chocolate milk vs. 1%, 2% or 4% milk Peanut butter cookies

Eating carbs results in gain weight. Not necessarily! Only store fat/gain weight when consume > calories than needed…from any energy source!

Complex carbs Many glucose units linked together starch (food) fiber (food) glycogen (storage carb in body)

Complex CHO ( Plant Forms ) Starch Storage glucose in plants Fiber Difficult to digest Not destroyed by cooking Soluble vs. insoluble Important for; GI tract health heart health satiety elimination

See Table 12.5 for a list of high fiber foods Fill up with real, whole food fiber! Plants rule the fiber domain!

Complex CHO (in animals) Glycogen ◦ Storage carb ◦ ~ 2000 Cal/150 lb (70Kg) adult ◦ Diet and exercise alter glycogen reserves where stored in liver/muscle ◦ Stored with water!

Eat more healthy, complex carbs fruit, veg, whole grains, greens + beans Eat fewer ‘added sugar’ foods max/day advised ~25 g/day women ~35 g/day men Read full carb breakdown on Facts Panel Check out ingredient list for carb origin