CARBOHYDRATES

A Complex Story

Carbohydrates = Carbon + Water

• Carbs are sugar compounds that plants make when they’re exposed to light.

• Carbs come in three varieties: simple, complex, dietary

• Each differs with number of sugar units and how the units are linked together

Simple Carbohydrate

• These carbohydrates have only one or two units of sugar.

• Examples = fructose and sucrose

You know the buzz you get after eating one of these?

That is because…

Simple carbohydrates (sugar) like table sugar, honey, candy, and the like, are digested quickly and give your body an energy surge.

Unfortunately…

I'm sure you know the crash you feel soon after, too. You have some energy for a while and then you zone out. That's a simple carb for you, alright; they leave you high and dry.

Hey…what about me???

Yes, Fruit is a Simple Carb

• Like candy, fruit is also quickly turned into glucose and used by your body for quick energy.

• Unlike candy, fruit also gives you vitamins and minerals.

Eat this:

Not this:

Complex Carbohydrates

• These have more than two units of sugar.

• Starches such as pasta, rice, and potatoes are complex carbohydrates.

Kinder, Gentler Carbs

• The complex carb is the “good guy” of the carbohydrate world.

• Most are high in nutrient value.

Why you feel full longer

Your body takes longer to digest them than simple carbs.

As a result, glucose is released more slowly and evenly into your bloodstream than simple carbs.

Carbohydrates and Energy

A biochemical love story

When you eat carbohydrates…

Your pancreas secretes insulin (the hormone that lets you digest starches and sugar)

Eating simple carbs (sugar) provokes higher insulin secretion than complex carbs (starch)

How does that pasta end up on your hips?

Here’s how we gain weight

Your cells budget energy very carefully and do not store more energy than they need right now.

Any glucose not needed for daily work will be stored in liver and muscles.

BUT, more than about 1800 calories of energy and this will be converted to fat.

Dietary Fiber (the 3rd type of carbohydrate)

Umm…do you mean something disgusting like stewed prunes??

Dietary Fiber: A different kind of carbohydrate!

Dietary fiber is not like other carbohydrates.

Like complex carbs, it contains more than two units of sugar.

However, the bond that holds its sugar units together cannot be broken by human digestive enzymes.

These have lots of fiber

Cannot digest it? Why eat it?

Insoluble Fiber (does NOT dissolve in water)

Found in whole grains and vegetables

Soluble Fiber (DOES dissolve in water)

Found in fruits (pectin), oats and barley, beans, seeds

Benefits of Fiber

Insoluble fiber:• A natural laxative• Absorbs water, helps

you feel full after eating

Soluble fiber:• Seems to lower

cholesterol level• This may be why a

fiber rich diet is good to prevent heart disease

Do you agree with this?

How much carbs do you need?

• 45 to 65% of your daily calories should come from carbs

• 6 -11 servings of grain goods (bread, cereals, pasta, rice)

• 2 - 4 servings of fruit

• 3 - 5 servings of vegetables

Today’s Power Point has been sponsored by:

Which of these are carbs?