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CARBOHYDRATES
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Carbohydrates includes sugars, starches & fibre and are the body’s prime source of energy.
45-65% of your energy intake should come from carbohydrates.
Carbohydrates are classified as simple & complex, and are made up of 3 common elements: carbon, hydrogen & oxygen.
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1. Provide energyPreferred source
of energyWhen there are
not enough carbohydrates to use, the body draws on protein for energy needs
FUNCTION OF CARBOHYDRATES:
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2. To spare proteins
Body is less effi cient in using proteins for energy
Protein used for energy leaves less for building, repairing & maintaining cells & body tissues
FUNCTION OF CARBOHYDRATES:
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3. Break down fatsIf carbohydrate
levels are too low, the body cannot break down fats completely
Leads to more acidic blood; may lead to “ketosis” = acidic breath, nausea, weakness, eventually coma and possibly death
FUNCTION OF CARBOHYDRATES:
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4. To provide bulk to diet
Fibre is responsible for adding bulk
Keeps us feeling full longer
Helps promote normal digestion & elimination of body wastes
FUNCTION OF CARBOHYDRATES:
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Are all sugars (table sugar, candy, pop, fruit, etc.)
Function = source of energy (quick burst of energy because it is broken down quickly), aids digestion
SIMPLE CARBOHYDRATES
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Includes starch and fibre
Complex carbs take longer to digest, help regulate blood sugar levels & keep energy levels up
Preferred over simple carbs for health and nutrition
COMPLEX CARBOHYDRATES
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Food source: breads, rice, pasta, veggies (especially potatoes)
Function: the body’s main source of energy (sugar is released into blood stream gradually, longer lasting source of energy)
STARCH
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Food source: whole grains, fruits, veggies, bran, legumes
Function: aids digestion, linked to prevention of colon cancer & heart disease, promotes normal elimination of waste, promotes satiety
Fibre binds with toxins in food, preventing them from being absorbed
Fibre also speeds up the time food is in the intestines which reduces exposure to toxins in food
FIBRE
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ENERGY CALCULATIONS