1. Today Thurs. Oct. 20 ◦ Carbohydrates ◦ Market Assignment  due Oct. 25  20 points

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

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

4. Glucose…. A product of photosynthesisphotosynthesis Versatile, clean burning fuel Some cells only use glucose to make ATP ……we have a 24/7 need for blood glucose It is ‘blood sugar’ Basic building block of most dietary carbs We store glucose…but, as what? ……Glycogen…. til depot fills, then as fat!!!

5. Glucose Gotta have it…24/7! How are ya gonna get it?

6. We make glucose from…. Glycogen (stored carb in muscle and liver) Dietary and body proteins Dietary carbs, our #1 source of glucose : )

7. Ideally, most glucose comes from healthy dietary carbs. Examples” fruit vegetables grains, beans grain by-products milk, yogurt honey, sugars

8. Carbohydrates Simple - 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 Sugar Cane, Beet etc. Suga r Milk Sugar King Carb !!

9. Carb Rich Foods : simple or complex fruit simple + complex grains, beans most veg mostly complex milk, sugars, honey flavored yogurt, fruit juice simple only

10. A Closer Look at Simple Sugar Added vs. Natural

11. A Closer Look at Simple Sugar fruit and its juice vegetables grains, beans milk, plain yogurt honey, sugars, syrups Added vs. Natural

12. A Closer Look at Simple Sugar Fruit and its juice vegetables grains, beans milk, plain yogurt honey, sugars, syrups Added vs. Natural

13. 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 No limit on natural sugar from whole fruit and lowfat dairy

14. Time Out ….Think Lactose: a natural sugar found in milk and most by-products. 1. Is it a simple or complex carbohydrate? 2. Is it an ‘added’ or ‘natural’ sugar? 3. Is it bad for you? 4. Does lactose intolerance =milk allergy 5. Describe the carbohydrate in flavored yogurt?

15. Eating carbs results in gain weight. Not necessarily! Only store fat (gain weight) if consume more calories than needed regardless of energy source!

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

17. 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

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

19. 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!

20. Eat more healthy, complex carbs veggies/whole fruit & grains/greens/beans Eat fewer ‘added sugar’ foods flavored yogurt/candy/pastries/soda Max= ~25 g/d (6t.) women ~35 g/d (9t.) men Read full carb breakdown on Facts Panel total carb, sugars, fiber Check out ingredient list for carb origin natural or added (latter covered by new label)

21. Pair and Share. Fiber is a carb, but not a very good source of energy for us. Why? What is one survival advantage of having a storage depot of bile? Is it normal to have acid in the stomach?

22. Review! What is the difference between natural and added sugar? Are either required in the diet? What are some tricks to identify ‘added’ sugars on a label? What is daily max. grams of added sugar recommended/day for each gender?