1. Carbohydrate Basics

4. What are they?
Biochemical compounds that are constructed in a ratio of 1 carbon: 2 Hydrogens: 1 Oxygen
Always maintain this ratio no matter how large they get
Provide us with our main source of energy
4KCal of energy per gram of carb
Commonly referred to as sugars and starches

7. Information Continued
If we have excess in our diet we can store it as glycogen or fat
Generally they are in ring structures
Should be between 50-65% of your diet, with 55%-60% being ideal for the average person
Found in abundance in our diets
Difference between simple and complex carbs

10. What are artificial sugars/sweeteners?
Sugar substitutes that are usually sweeter than natural sugar and non-caloric based
We get small to no energy from them
Not recognizable by the digestive system so we cannot process them

11. 1. Saccharine 300x sweeter than sugar
Used as a sweetening agent in drinks, cookies, and candies
In the 70’s a questionable study linked its use in high does to cancer in rats, but never has been linked to cancer in humans

13. 2. Aspartame Combination of aspartic acid and phenylalanine
Non-saccharine based
Usually combined with saccharine in foods to give sweetness
Commonly found in diet pop and sugar free gum
200x sweeter than sucrose
Can get 4 Kcal of energy from it, but the amount used is so small that it has 0 calorie load associated with its use

14. 2. Aspartame Cannot remain stable when heated
If you have the disorder PKU, you cannot ingest this safely
No known effects on humans

16. 3. Sucralose Commonly called “Splenda” Derived from sucrose
Is heat stable so its used as a sucrose replacement when baking
600x sweeter than sucrose so a tiny amount can be used when adding it to food
This is why it has 0 caloric impact on our diet

18. What is fiber? Non-digestible part of carbs
Come from the starchy parts of plant/grain based foods that are high in cellulose
Higher the grain content of a food, the more fiber it contains
Recommended that men take in 38 grams per day and women 25g
Fiber helps keep us “regular” from a digestive standpoint by cleaning us out
Need lots of fluid in the diet to keep it moving in the digestive system