1. Complex Carbs

2.  Made of long chains of simple carbs.  Starches and Dietary Fiber are the two types of Complex Carbs.  Found in vegetables, beans, bread, and grains

3. What are Starches?  Polysaccharides  Long chains of glucose (300-1,000 units)  Fiber determines how rapidly they convert to glucose (more fiber, slower they digest)  Can digest rapidly (if refined), raising glucose levels fast

4. Fiber (undigestible carb)  Polysaccharide  Long chains of glucose with unbreakable bonds (undigestible)  Made of cellulose, (cell wall of plant cells)  Slows carb digestion when combined in fruits and vegetables

5. Benefits of Dietary Fiber  Attracts water to digestive tract, softening stools, preventing constipation  Provides “bulk” to keep muscles of digestive tract in shape to “push”  Promotes regular bowel movements  Reduces time for harmful chemicals to be absorbed  Hi-fiber diets associated with decreased blood cholesterol and colon cancer rates.

6. Types of Fiber/Sources Soluble Oatmeal Oat bran Barley Most fruits and vegetables Dried beans and peas Prunes Insoluble Whole grain cereals and bread Barley Brown rice Dried Beans and Seeds Wheat bran Nuts and seeds Most vegetables Fruits Popcorn, Corn Bran

7. How Much Fiber Do I Need? You need 14g for every 1,000 cals Example (for 2,000 cal diet, you need 28g of fiber)

8. Tips to Get More Fiber  Choose whole fruit over fruit juice (canned, fresh or frozen) twice the fiber.  Try to eat fruit at breakfast.  Keep fresh fruits visible in kitchen.  Keep washed, cut up fresh veggies in fridge for a quick snack. (carrots)  Choose whole grains breads (check labels)  Eat a whole grain cereal for breakfast.  Eat more beans!

9. What are NET CARBS?  Since fiber is not digestible, it doesn’t contribute to caloric intake.  To calculate NET CARBS- subtract the fiber content from Total Carbohydrates Net Carbs =Total Carbs(g)– Fiber(g)

10. What are “whole grains”?  Refers to grains that have “all parts” of the seed  “Refined” grains (white flour, white bread, etc.) remove the bran (fiber) and germ, removing nutrients Endosperm Bran Germ

11. Nutrient Location In Grain Bran : protects seed - Fiber - B Vitamins - Trace Minerals Germ : nourishment for the seed - B Vitamins - Vitamin E - Trace Minerals - Phytonutients Endosperm : provides energy - Carbohydrate - Protein - Some B Vitamins

12. Refining Removes Nutrients  Folic acid and Iron are removed during initial processing and added back and called “Enriched Grains” (white breads and white rice)  Some enriched grains have extra nutrients added and are called “fortified grains”.

13. Tips for More Whole Grains  Eat a whole grain breakfast cereal.  Choose whole grain breads and rolls.  Use “brown rice” rather than “white rice”.  Try to eat at least half of your daily grains from “whole grain” sources.