Carbohydrates

The Primary Fuel for the Body

Carbohydrates Carbohydrates contain the following

elements: Carbon (C) Hydrogen (H) Oxygen (O)

CarbohydratesFunctions of carbohydrates (CHO’s):

Provide energy

Many foods that contain CHO’s also provide fiber

Forms of CarbohydratesSimple Carbohydrates---SugarsCharacteristics: Easily digested (enters the bloodstream

quickly) Includes syrups, table sugar (sucrose),

brown sugar, honey, molasses, maltose, glucose, dextrose, and naturally occurring sugars found in fruit (fructose) and milk products (lactose)

Simple CarbohydratesFood Sources: Milk Sweeteners Fruit & fruit juice Candy Pop Desserts Processed foods

Forms of CarbohydratesComplex Carbohydrates---StarchesCharacteristics: Takes longer to digest than simple CHO’s

and provides a steady source of fuel to muscles & organs

Classifications: Starches (vegetables, legumes, grains) Fiber (fruit also contains fiber)

Complex CarbohydratesFood Sources: Vegetables Whole grains (cereals, breads, pastas) Dried beans & peas

CarbohydratesWhat are the advantages of consuming

complex versus simple carbohydrates?

Provide a steady stream of fuel

Provide vitamins and minerals or are considered more nutrient dense

CarbohydratesComments… Carbohydrates provide the same amount

of calories or energy value as protein foods

4 kilocalories (calories) from simple or complex carbohydrates

CarbohydratesDeficiencies: Carbohydrates should NOT be limited Following a low CHO diet can result in a

breakdown of muscle mass used as an energy source

This results in water loss because muscles are 75% water

This also accounts for weight loss on low- carb diets even though the loss is mostly water, not fat breakdown

CarbohydratesFacts about Sugar: Sugar is a carbohydrate It provides 4 kilocalories per gram Consumption is increasing since the early 1900’s Consumption increases your chance of dental

caries (especially in ‘sticky’ foods) It does NOT cause hyperactivity It does NOT cause diabetes It is absorbed more quickly than starch, fat, or

protein

CarbohydratesHigh-Sugar Foods: Are often low in other nutrients Are often high in fat…are therefore

calories Are often low in fiber (so it is easy to eat

large amounts without feeling full)

CarbohydratesFood SourcesSugar occurs naturally in… Milk (lactose) Fruit and fruit juice (fructose) Syrup (maple or corn) Table sugar (sucrose) Honey Molasses Vegetables and grains

CarbohydratesFood SourcesSugar is added during processing to… Pop Candy bars Granola bars Fruit drinks Pastries Cookies Cakes Puddings

CarbohydratesMyths about Sugar: Fruit drink is as nutritious as fruit juice Honey is “better for you” than sugar Sugary foods/drinks provide energy for

long-term activity Sugar is more “fattening” than starch

CarbohydratesWhen it Comes to Sugar…Take My Advice Eat more starchy foods and fewer sugary

foods Decrease dietary sugar by snacking less Decrease dietary sugar by choosing

smaller portions Check food labels on containers to find out

how much sugar the food contains Use less sugar in recipes Try low sugar snacks (popcorn, fruit etc.)

CarbohydratesWater Soluble Fiber (pectins and gums) Forms a gel during digestion

Benefits: Reduces blood cholesterol Prevents hypergylcemia because

carbohydrate absorption is slowed (due to the gel forming properly)

CarbohydratesWater Soluble FiberFood Sources: Grains (Barley, Oat bran/oatmeal) Vegetables (corn, carrots, broccoli,

cabbage, peas, green beans, potatoes) Fruits (apples, raisins, bananas, oranges,

pears, strawberries) Dried Beans (kidney, garbanzo, navy)

CarbohydratesWater Insoluble Fiber (cellulose,

hemicellulose)

Adds bulk to the waste material because it has a “water holding” property and speeds the passage of food through the digestive tract

CarbohydratesWater Insoluble FiberBenefits: Prevents constipation (promotes

regularity) Prevents hemorrhoids Prevents diverticular disease Reduces the risk of colon caner

CarbohydratesWater Insoluble FiberFood Sources: Dried Beans (kidney, garbanzo, navy) Grains (wheat bran) Cereals (All Bran, Fiber One, Cracklin’ Oat

Bran) Vegetables (broccoli, cabbage, green

beans)