Nutrition Basics Carbohydrates

The Zone Diet

How Many “Sugars?” INGREDIENTS: ROLLED OATS, HIGH MALTOSE CORN SYRUP, SUGAR, HIGH FRUCTOSE CORN SYRUP, CRISP RICE, WHEAT FLAKES, PALM KERNEL OIL, DEGERMED YELLOW CORN MEAL, MALT, FRUCTOSE, CANOLA OIL, YOGURT POWDER, CORN BRAN, MALTODEXTRIN, CALCIUM CARBONATE, NONFAT MILK, SOY LECITHIN, SALT, HONEY, RED 40 LAKE AND OTHER COLOR ADDED, NATURAL FLAVOR, DRIED STRAWBERRIES, CITRIC ACID, BAKING SODA, MIXED TOCOPHEROLS ADDED TO RETAIN FRESHNESS, SUNFLOWER MEAL, PEANUT FLOUR, ALMOND FLOUR

Simple Carbohydrates Common types: – White/brown sugar – Honey/Molasses – Corn Syrup Found in processed foods: – Fructose, sucrose, glucose, maltose – High fructose corn syrup

Complex Carbohydrates Starches – Branching chains of simple sugar (glucose) – Found in many foods

How Many “Complex Carbs?” INGREDIENTS: ROLLED OATS, HIGH MALTOSE CORN SYRUP, SUGAR, HIGH FRUCTOSE CORN SYRUP, CRISP RICE, WHEAT FLAKES, PALM KERNEL OIL, DEGERMED YELLOW CORN MEAL, MALT, FRUCTOSE, CANOLA OIL, YOGURT POWDER, CORN BRAN, MALTODEXTRIN, CALCIUM CARBONATE, NONFAT MILK, SOY LECITHIN, SALT, HONEY, RED 40 LAKE AND OTHER COLOR ADDED, NATURAL FLAVOR, DRIED STRAWBERRIES, CITRIC ACID, BAKING SODA, MIXED TOCOPHEROLS ADDED TO RETAIN FRESHNESS, SUNFLOWER MEAL, PEANUT FLOUR, ALMOND FLOUR

Sugars vs. Starches What’s the difference? – Sugars are rapidly digested and absorbed Quick energy – Starches are more filling and take longer to digest More energy, last longer Both become glucose = “Blood Sugar”

Fiber Fiber is plant material that humans are unable to digest. – Recommended grams of Fiber per day Two Types of Fiber – Soluble – Insoluble

Soluble Fiber Absorbs liquid Lowers cholesterol levels In fruits and vegetables Oats Psyllium: – Found in Metamucil, Fiberall, Konsyl

Soluble Fiber

Insoluble Fiber Functions to: – Add bulk – Soften stools Found in: – Fruits and vegetables – Whole grains – Nuts and seeds

What are whole grains? Entire seed of a plant – bran, germ, and endosperm Bran + germ = 25% of the grain’s protein and contains seventeen key nutrients Source of fiber and starch Whole Grains Council Image

White vs Wheat? Whole wheat bread contains more nutrients Whole wheat bread is more filling and takes longer to digest

Going Whole Grain Pastas: – Start with thinner shapes – Watch for overcooking – Pair it with heartier sauces – Experiment with different brands

How much should you eat? 50-60% of daily calories from carbohydrate Focus on complex carbohydrates Use simple carbs in moderation

Carbohydrate Summary Simple vs Complex Carbohydrates Fiber – Insoluble vs Soluble Whole Grains – Bran, germ, endosperm 50-60% of calories