1. Carbohydrates

2. About carbohydrates Three forms of carbohydrates
Carbohydrates and health
Carbohydrates and dental health

3. Three forms of carbohydrates
Sugars
Starches
Fiber – provides bulk in diet and helps intestines work
Binds cholesterol
Helps control blood glucose
Major sources of energy

4. Sugars
Several forms of sugar, but glucose is the sugar in the blood and used for energy by cells
Sucrose and lactose are examples of sugars in food
Glucose is essential!

5. Sources of sugar Found in foods Added to foods Fruits Cane Vegetables
Many grains (wheat and rye)
Milk (lactose)
Some people cannot digest lactose
Added to foods
Cane
Beet sugar, syrup, honey, molasses, and corn syrup

6. Sugar consumption in America
24 percent of average caloric intake comes from sugar
6 percent natural forms (fruits, vegetables, and dairy)
18 percent added sugar (beverages, baked items, candy)
One cup of sugar yields 770 calories

7. Starches Sources Many plants, especially “grain” foods
Wheat, corn, rice, oats, rye and barley
Grains are made into cereals, flour, pasta, and many bread products
Starchy vegetables
Potatoes, sweet potatoes, corn, beans, and peas

8. Fiber A carbohydrate, but cannot be digested
Structural part of plants (stems of celery, leaves of cabbage, and bran of wheat kernel)

9. Fiber Insoluble Fiber passes through the intestines intact.
Soluble Fiber becomes viscous in water. This fiber binds cholesterol in the intestines and helps to regulate blood glucose.

10. Role of fiber in the diet
Bulk to diet (gives feeling of fullness)
Needed for normal functioning and health of digestive tract
Helps to decrease cholesterol
Helps to regulate blood glucose
Protects against bowel disorders
Other functions?

11. Nutrition of carbohydrate foods
1 gram carbohydrate yields 4 calories
Fiber has 0 calories
Sugar is an “empty calorie” food
Breads, cereals, fruits, and vegetables are better carbohydrate choices, because they also contribute vitamins and minerals

12. Amount of carbohydrate recommended by 2010 Dietary Guidelines
50 to 60 percent of daily calories should be from carbohydrates
On a 2,000 calorie diet:
6 ounces from the grains group
2½ cups from the vegetable group
2 cups from the fruit group
3 cups from the dairy group
Sparingly from concentrated sweets

13. Carbohydrates and health
Some people must monitor their carbohydrate intake
Diabetes
Hypoglycemia
Lactose intolerance

14. Carbohydrates and dental health
Table sugar (sucrose) is associated with the development of tooth decay
Corn syrup, molasses, maple syrup, and white and brown sugar, sweet drinks, and gum
Sucrose is especially damaging if eaten between meals and if sticky

15. Process of tooth decay
Bacteria in mouth interact with sucrose in foods to produce acids
Acids eat away at teeth and cause decay

16. To avoid tooth decay
Do not eat large amounts of sucrose between meals, especially sticky candy
Brush and floss teeth often
Chew sugar-free gum

17. Take home message Eat more starchy and fiber-rich foods
Make half your grains whole
50 to 60 percent of calories should come from carbohydrates
Avoid foods with large amounts of sucrose to prevent tooth decay

18. Questions Jackie Walters, MBA, RD, LD
Reference: United States Department of Agriculture 2010 Dietary
Guidelines, September, 2012
Graphics: Microsoft Word
Adapted from materials developed by:
Janet Tietyen, PhD, RD, LD
Extension Specialist for Food and Nutrition
2003
Jackie Walters, MBA, RD, LD
Extension Specialist for Nutrition Education Programs
September 2012
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