1. The Preferred body fuel Chapter 5
Carbohydrates
The Preferred body fuel
Chapter 5

2. Types of carbohydrates
Carbo- The presence of Carbon
Hydrate- Water (Hydrogen + Oxygen)
These elements are bonded together to form saccharides or sugar units
The arrangement of these elements determines the type of sugar units:
Monosaccharides (one sugar unit)
Disaccharides (two sugar units)
Polysaccharides (many sugar units)

3. Monosaccharides There are three monosaccharides:
Glucose (blood sugar): Circulates in the bloodstream, body’s source of energy
Fructose: sweetest of all sugars, found in fruits and honey
Galactose: Does not occur alone, found bonded to glucose to form the sugar in milk

4. disaccharides
The body splits disaccharides into monosaccharides during digestion
There are three disaccharides:
Sucrose: Table sugar
Lactose: Milk Sugar
Maltose: Formed during the digestion of starch

5. Polysaccharides Broken down during digestion Two types:
Starch: storage form of energy in plants (grain products such as breads, cereals, corn, potatoes, and legumes)
Fiber: Non-digestible carbohydrates that make up the tough, fibrous cell walls of plants

6. Simple vs. complex Carbohydrates Simple Complex Monosaccharide
Disaccharide
Polysaccharide
Glucose
Fructose
Galactose
Sucrose
Lactose
Maltose
Starch
Fiber

7. Simple carbohydrates
Foods high in simple sugars (monosaccharides & disaccharides)
Table sugar
Candy
Syrups
Soft drinks
Little to no health benefits

8. Complex carbohydrates
Foods high in starch and fiber (polysaccharides):
Whole grain breads
Whole grain cereals
Brown Rice
Whole grain pasta
Vegetables
Take longer to digest than simple carbs which will leave you feeling fuller for longer

9. Functions of carbohydrates
Produce Energy
Necessary for physical activity
When carbs are depleted, you may feel fatigue
Not consuming enough carbs can cause your body to use proteins for energy needs
Spare Proteins
Your body is less efficient in using proteins as energy
Your body will be unable to use proteins for cell and tissue building and maintenance if you do not consume enough carbs for energy needs
Break Down Fats
When fats are not broken down completely, compounds called ketone bodies are formed
Ketone bodies collect in the bloodstream and cause the blood to be acidic and damage organs
Can lead to a condition called ketosis, which can lead to coma or death
Provide Bulk in the Diet
Fiber adds bulk to the diet
Promotes normal digestion and elimination of body waste

10. How Your body uses carbohydrates
Carbohydrates are broken down into glucose during digestion
The glucose travels through the blood to the liver
If your cells do not have immediate energy needs, the excess glucose from the bloodstream is stored as glycogen
Glycogen is stored in your muscles and liver
If you consume more carbohydrates than your body can immediately use or store as glycogen, the liver will turn the excess carbohydrates into fat (this is why carbs get a bad rap)

11. Glycemic index
The glycemic index (GI) is a measure of the speed at which various carbohydrates are digested into glucose, absorbed, and enter the bloodstream
A food with a high GI produces a quick, steep increase in blood glucose often followed by a fast drop
A food with a low GI results in a slower, less dramatic increase in blood glucose levels

12. Meeting your carbohydrate needs
The recommended daily allowance (RDA) for males and females is 130 grams a day
The DGA’s recommend 45-65% of your total calorie intake be from carbohydrates
The typical diet in the United States includes too many simple carbohydrates (sugars) and not enough complex carbs (starches & fiber)

13. Out with the bad, in with the good
Bad Carbohydrates
Good Carbohydrates
Candy
Syrups
Cookies
Doughnuts
Refined or processed grains (white bread, pasta, white rice)
Added sugars (look at food labels and ingredients)
Soft drinks
Whole grain breads, cereals, and pastas
Brown Rice
Peas
Beans
Nuts
Fruits & Vegetables

14. Carbohydrate lab
Goal: Find a recipe that includes several complex carbohydrates
This could be breakfast, lunch, dinner, dessert, snacks, or appetizers
If a dish you find includes an “unhealthy carb,” could you substitute with a healthy carb? (example: instead of white pasta, sub whole-grain pasta)
Recipe must include a cooking method (stove, oven)
Let me know when you find a recipe and I will check it
Recipe must be ed to me
Fill out a lab plan and turn in