CHAPTER 4 Carbohydrates

Nutrition HO-15

Vegetables

Fruits

Legumes

Brown rice

Quinoa

Dairy

CARBOHYDRATES

Complex

Starch Fiber Glycogen

Simple

Mono-saccharides

Di-saccharides

Glucose

Monosaccharide

Simple sugar

Basic unit of carbohydrates

Link sugar units

Form glycogen

Storage form for carbohydrates

Linked sugar units Starch Fiber

Starch

Glucose

<5%

Carbohydrates: 45-65%

Fiber: 25 g F 38 g M

Added sugar: < 5%

25-35 g of sugar/day (upper limit)

Husk• Toxic

Bran• Fiber

Endosperm• Starch

Germ• Protein• Micronutrients

SugarCane sugar

Corn sugar

Dextrose

Brown sugar

Honey

Fructose

Sucrose

High fructose corn syrup

Corn syrup

Brown rice syrup

Agave sugar

Dehydrated cane juice

Maltodextrin

Images from Wikipedia

Sugar

- ose

Syrup

Sweetener

Concentrated juice

NAT

URA

L

Naturally occurring

Fructose

Lactose

(glucose/sucrose)

ADD

ED

Added to foods

Sugar

HFCS

Corn Syrup

Fructose

Honey

It’s About

The Package

It Comes In!

Micronutrients

Phytochemicals

Fiber

Micronutrients

Phytochemicals

Fiber

Iron: 8-18 mg

Calcium: 1000 mg

Potassium: 4700 mg

Magnesium: 400 mg

Iron: 8-18 mg

Calcium: 1000 mg

Potassium: 4700 mg

Magnesium: 400 mg

Good Source (10%):

18 tablespoons (1150 calories) of honey for iron 100 tablespoons (6400 calories) of honey for calcium

2.4 tablespoons (130 calories) of molasses for calcium1.6 tablespoons (86 calories) of molasses for potassium0.8 tablespoons (44 calories) of molasses for magnesium

AddedNatural

Milk ~ 8-10 grams

Added Sugar

Corn Starch

Yogurt + 8 ounce coke?

+

Whole Wheat Bread

Whole Wheat Bread

Natural Sugar?

Added Sugar?

Hig

h Fr

ucto

se C

orn

Syru

p

Eat Real Food!

THE END