Obj: Explain the role of each type of carbohydrate in the diet.

• Nutrients are life sustaining compounds

released as food breaks down. Can you name the 6 main nutrients?

• WCBOE WOF Curriculum Unit II Objective 4

Carbohydrates• Are our main source of energy- for breathing,

walking, running, even thinking! Some researchers believe the brain uses 20% of body’s energy.

• Sources are mostly plant foods- fruits, vegetables, grain products, dry beans, nuts, and seeds. Some are found in milk.

Which foods have carbohydrates?

Let’s start at the beginning…

• Through photosynthesis plants produce simples sugars (glucose) to build leaves, flowers, fruits, seeds and the fiber that

strengthens and support cell walls.• Plants store extra glucose as starch in roots,

stems, and leaves.• Glucose is the building blocks for all

carbohydrates.

Photosynthesis

CarbohydratesSimple carbohydrates Complex carbohydrates Fiber

a.k.a.

SugarsSimple sugars

Monosaccharides and

Disaccharides

Simple Carbs • Monosaccharides

Glucose or dextrose – found in fruits and veggies, honey, corn syrup, sugar cane and beet sugar

• Fructose – found in fruits, some veggies and honey• Galactose -- in milk

• Disaccharides• Sucrose (glucose +fructose) found in fruits, sugar cane and

sugar beets• Lactose (glucose + galactose) found in milk products• Maltose (glucose + glucose) forms when starch is digested

Where are simple carbohydrates found in food?

• Some simple sugars occur naturally in foods – fruit such as apples, strawberries, etc.

• Some are extracted from sugarcane and sugar beets and used to sweeten foods – called added sugars

• Which type is healthier for you?

Simple Carbs as added sugars are poor quality carbs

Promotes tooth decay Easily eaten in excess Are empty calories – no nutritional value Provides uneven chemistry – energy levels

Added sugars a.k.a…..

Brown sugarCorn sweetenerCorn syrupDextroseFructoseFruit juice concentrateFructoseHigh-fructose corn syrupHoneyInvert sugar

LactoseMalt syrupMaltoseMaple sugarMolassesRaw sugarSucroseSyrupTable sugarTurbinado

CarbohydratesSimple carbohydrates Complex carbohydrates Fiber

a.k.a. Sugars

Simple sugars

Monosaccharides and

Disaccharides

a.k.a. Starches

Polysaccarides

Complex Carbs • Polysaccharides also called starches - form when

plants combine simple sugar units into more complicated arrangements.

• For example, starches are found in plant- grains, peas, lima beans, potatoes, dry beans, and lentils.

What foods have complex carbs?

VegetablesFruitsWhole grains

• Oats• Brown rice• Whole wheat pasta • Whole wheat bread

• Q: Why are these foods considered the ultimate combos?

Last but not least --Fiber

• Found in foods from plants, including fruits, veggies, whole grain products, nuts, seeds and dry beans peas and lentils.

• Can’t digest, but promotes regular bowel movement, reduce cholesterol levels, and helps you feel full– Women should aim for 28 grams of fiber daily*– Men should aim for 36 grams of fiber daily*

– *FDA recommendations

What carbohydrates should we have in our diet?

Most of your daily carb allowance should be from complex carbs and naturally occurring sugars rather than added sugars.

Starchy foods also contribute protein, vitamins, minerals, phytochemicals, and fiber.

How are carbohydrates digested?

• The human body breaks down carbohydrates into the simple sugar glucose, with enzymes in your mouth and continues with enzymes in your digestive tract. Glucose can be absorbed into the blood stream.

• Fiber passes through the system undigested.

What will a Nutrition Facts panel tell us? Post Great Grains Whole Wheat Cereal

• Total Carbohydrate 37 g• Dietary Fiber 5 g• Sugars 8 g• Other Carbohydrate 24g

Quantity we should have in our diet

• About 50% of your calories should come from carbohydrate s– 2,000 x.50 = 1,000 calories from carbs

• 1 bagel =350 calories

• The USDA suggests a limit of 10 teaspoons of added sugar per day.

If: 4 grams of sugar = 1 tsp How many grams would that be per day?

Heather – check this out. Examples of invisible sugar SMART activity.

• The USDA suggests a limit of 10 teaspoons of added sugar per day.– One can of soda=the daily limit– Each tablespoon of ketchup= 1teaspoons sugar– One glass of juice = the daily limit– 32oz McDonald’s sweet tea=15 teaspoons

4 grams of sugar = 1 tsp

Limit simple sugars