One of the three energy providing nutrients 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!!!!

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? 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! 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 ---------------------- 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.) 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 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? 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