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Carbohydrates
Sources and functions in the body
Agenda:
Functions in the body Sources of carbohydrates Complex and simple
“carbs” Fiber Rice and Pasta Quick Breads Additional Information
Functions in the Body
Primary function: Provides energy Carbohydrates are the body’s most preferred source
of energy Supply energy for the body’s autonomic
activities (i.e. heart, breathing, nervous system) The more physical work we perform, the more
carbohydrates we must consume Excess carbohydrates are stored in the liver and
converted to fat (adds weight)
Sources of Carbohydrates
Most “carbs” come from plants Three types:
1. Starches: complex carbs Bread, cereal, potatoes, pasta, rice and legumes (dried peas
and beans)
2. Sugar: simple carbs White bread, pancakes, muffins, pastries, cakes, cookies,
etc…
3. Cellulose: non-digestible fiber Bran, whole grain foods, raw vegetables and fruit especially
with the seeds and skins, nuts and seeds, and popcorn
Complex and Simple Carbohydrates Carbohydrates break
into sugars and starches
Complex carbs are starches
Simple carbs are sugars
Complex Carbohydrates
Supply energy, other nutrients, and fiber Starch: body breaks down into simple sugars
The body has to break down all sugars and starches into glucose to use it
Starches supply the body with long sustained energy
All starchy foods are plant foods Seeds are the richest source – 70% of their weight is
starch
Sources of Complex Carbs
Staples (most important source) USA, Canada, and Europe: wheat Orient (Asia): Rice South America: Corn Other staples: millet, rye, barley and oats
2nd most important starch source: beans and peas
3rd most important starch source: tubers (potatoes/yams)
Simple Carbohydrates
Sugar: fruit, fruit juice, table sugar, honey, soft drinks, and other sweets
Quick energy: usually no other nutrients or fiber
Types of Sugar
Glucose: major simple sugarBasic source of energy for all living thingsProvides quick energySometimes called blood sugarNearly all plants contain glucose
Sucrose: table sugar (from beat or cane source)Found in some fruits and vegetables
Types of Sugar Continued
Fructose: Fruit sugar Found in fruits and sap
Maltose: Malt sugar Found in grains
Lactose: Milk sugar Principal carb found in
milk
The Magical World of Fiber Fiber prevents:
Diverticulosis Rectal and Colon Cancer Constipation
Found in whole grains (bran), brown rice, skins, and seeds of fruits/vegetables
Also called roughage and cellulose Attracts water to our intestines to aid in digestion Need to drink plenty of water or fiber can slow down or
even block bowel function Must eat 20-35 grams according to the National Cancer
Institute. To add fiber to a recipe: add bananas, raisins, berries,
and replacing white flour with whole wheat flour
Brown Rice: the whole grain form of rice (better for you)
Long Grain: stays dry and fluffy Instant Rice: precooked and then dehydrated,
cooks quickly and yield is double Cooking Rice:
Covered in simmering water Triples in bulk
Rice
Pasta
Facts: Pasta dishes are usually low cost entrees Store pasta in a tightly covered container at room
temperature Cook Pasta: uncovered in a large amount of
boiling water, stirring occasionally, doubles in bulk
Pasta test for doneness: al dente (meaning firm to the tooth) If overcooked- becomes chewy
Quick Breads
Non-yeast, leavened flour based products, generally quick and easy to prepare Muffins, pancakes, waffles, biscuits, nut/fruit bread etc.
Over-mixing causes the product to become tough Leavening Agents: baking powder, eggs, baking soda and
steam Flour: main ingredient and provides structure Liquid: provides moisture Fat: provides tenderness, richness, and some flavor Salt and Sugar: provides flavoring Two types: batter, dough
Additional Information
60% of our daily food comes from carbohydrates
According to the new food pyramid:We need 6 ounces of grains every day; 3 of
those ounces need to be whole grains.We need 2 cups of fruit and 2.5 cups of
vegetables everyday (also carbohydrates)
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