Carbohydrates: The Preferred Body Fuel Carbohydrates game:

Carbohydrates: One of 6 essential nutrients and are your body's main source of energy - should be the bulk of your diet. Made up of carbon, hydrogen, and oxygen. Types: Monosaccharides (made of single sugar units) Sugars Glucose (blood sugar) Fructose (fruits and honey) Galactose – bonds with glucose (sugar in milk) Disaccharides (made up of 2 sugar units) Sugars Sucrose (table sugar) Maltose (found in some grains) Lactose (milk) Polysaccharides (made up of many sugar units) Starches (corn, potatoes, bread) Fibers (plant foods only)

Simple vs. complex carbs Monosaccharides and disaccharides are simple High in simple sugars Candy, syrups, soft drinks Polysaccharides are complex High in starch and fiber Breads, cereals, rice, pasta, and veggies

How the Body Uses Carbs Eating carbs sets off a complex chain of events in your body Carbs must be in the form of glucose for cells to use Digestive system breaks down poly and disaccharides into monosaccharides (glucose) When the amount of glucose in the blood rises, insulin is released from the pancreas – helps to lower blood glucose back to normal Body cells burn glucose for energy If the cells do not have immediate energy needs, excess glucose is converted to glycogen and stored (2/3 is stored in muscles as an energy source) The liver stores the rest, but can only store so much. Too much makes your liver convert the excess carbs into fat. Too little and the body breaks down protein and fats for energy

Hunger vs. Appetite Complex carbohydrates take longer to digest than simple CHO. This gives complex carbohydrates great satiety value. Satiety is the feeling of fullness after you have eaten food. If the sandwich you eat is higher in complex carbs, you are likely to feel fuller longer after eating vs. having a candy bar for lunch.

Functions Produce energy Provide 4 calories of energy per gram Body can use and store them efficiently When stored forms of carbs become depleted, you feel signs of fatigue Spare proteins Body is less efficient in using proteins for energy Body should use proteins to build and maintain cell structures Eat adequate carbs so you spare proteins for more vital role

Functions continued Break down fats When fats are not broken down completely, compounds called ketone bodies are formed Collect in bloodstream and make it more acidic than normal (can cause damage to cells and organs-ketosis). Breath smells of nail polish remover, nauseous and weak, coma, death.

Functions cont’d. Provide bulk in the diet Fiber is responsible – promotes normal digestion and helps intestinal muscles retain their tone Acts like a sponge and absorbs water Swells and makes you feel fuller Slows the rate at which the stomach empties

3 terms for fiber Dietary – nondigestible carbs-plant foods Functional – nondigestible carbs-added to processed foods to enhance health benefits – cereals and grains Total – sum of dietary and functional fibers

Meeting your carbohydrate needs Dietary Guidelines recommend 45-65% of total calories come from carbohydrates Rich sources of carbohydrates include: How much is a serving? Look at Supertracker printouts!

Good Carbs vs. Bad Carbs

Meeting needs The typical diet in the U.S. fails to meet recommendations for carbs. Most Americans eat more carbs than recommended, but too many are simple carbohydrates. How does your diet compare? Which do you choose more often? Do you choose OR Do you choose

Sugars Simple carbohydrates (sugars) in foods can be divided into 2 categories: Sugars that occur naturally in foods, are generally accompanied by other nutrients Lactose in milk Fructose in fruits Sugars added to foods at the table or during processing AKA refined sugars, are separated from their natural sources for use as food additives Soft drinks Candy Cakes Processed foods (ketchup and cereal)

Sugars continued… Reduced fat and fat-free food products often contain much added sugar Consumers try limiting their calorie intake by buying reduced-fat and fat- free cookies, however these products often have as many calories as regular cookies. Results in weight gain instead of weight loss Hidden sugars: our-diets/ our-diets/

Starches Preferred source of fuel for your diet Body can burn them efficiently for energy Have a greater satiety value than simple sugars Many are also excellent sources of vitamins, minerals, and fiber Includes foods from the grain group, vegetable group and legumes

Fiber The DRI for year old females is 26 grams per day. The DRI for year old males is 38 grams per day. Based on intakes that have been shown to help protect against heart disease Most people need to double their current fiber intakes to meet these recommendations High fiber foods: FruitsGrains, cereal, pasta LegumesVegetables Raspberries – 8 g/cup Spaghetti, whole wheat – 6.3 g/cup Split peas – 16.3 g/cup Artichoke – 10.3 g/medium Pears – 5.5 g/medium Barley – 6 g/cupLentils – 15.6 g/cup Green peas 8.8 g/cup

Health questions related to carbs Are starchy foods fattening? Contain 4 calories/gram, just like protein Many times it is because of the toppings these foods are served with (potato with sour cream) Try limiting fatty topping, not carbohydrates, from your diet

Is sugar a hazard to your teeth? dental-health dental-health There is a clear connection between sweets and dental caries (tooth decay) However, starches can promote tooth decay, too. The risk of dental caries depends on two main factors – the type of food and when you eat it Sticky carbs (cookies, caramels) stick to the teeth Carbs eaten during meals are removed from the mouth by beverages and other foods eaten with them

Health questions related to carbs Does sugar cause hyperactivity? Researchers have found no proof that consuming sugars causes behavior changes in most people It is true that eating sugars gives children energy needed to fuel activity However, children at a party my exhibit rowdy behavior simply because they are excited.

Is sugar addictive? Experiments have shown that if animals do not have a nutritious diet, they will eat excessive amounts of sugar. When the animals are allowed to eat a variety of foods they seem to be less dependent on sugar – therefore, not an addiction. Research has shown people are born with a preference for sweet-tasting foods and it is believed that the need for sugar is more psychological than physiological. People eat sweets because they enjoy them, not because they are addicted to them.

Does too much sugar cause Diabetes? Diabetes is a lack of or an inability to use the hormone insulin. Sugars and starches in foods you eat are converted to glucose. Being overweight does increase your risk for developing type 2 diabetes, and a diet high in calories from any source contributes to weight gain. Research has shown that drinking sugary drinks is linked to type 2 diabetes. busting-myths

Celiac Disease