CARBOHYDRATES CARBOHYDRATE NOTES Carbohydrates make up the largest
CARBOHYDRATES
CARBOHYDRATE NOTES • Carbohydrates make up the largest volume of our daily food. 60% of our food should be from carbohydrates. • Carbohydrates are eaten in the form of grains: cereals and pasta, fruits and vegetables, legumes, and sugar. • Carbohydrate is the nutrient in our food that supplies energy. Carbohydrates also play a vital part of the digestive process, and the metabolism and oxidation of protein and fat.
• If we take in more carbohydrate than is needed for energy, the unused portion is stored in the liver or the tissues as fat. • Carbohydrates come mainly from plant sources, although milk and milk products contain some carbohydrates in the form of lactose. • Simple carbohydrates are quick energy sources, but they usually do not supply any other nutrients or fiber. • Glucose is the major kind of simple sugar. It is the basic source of energy for all living things. • Sucrose is commonly known as table sugar and is made from sugar beet or sugar cane. • Fructose is known as fruit sugar. It is found in honey, fruits, and most root vegetables.
• Glucose: Sometimes known as blood sugar. Nearly all plant foods contain this sugar. • Maltose: Known as malt sugar, is found in grains. • Lactose: known as milk sugar, is found as the principal carbohydrate in milk. • Complex carbohydrates often supply energy but also supply vitamins and minerals and fiber that the body needs. Peas, beans, whole grains and vegetables are good sources. A majority of the carbs eaten should come from this group. • Starch is a complex carbohydrate. It is found in potatoes, sweet potatoes, corn and pumpkins.
CARBOHYDRATES Functions: • Provides the body’s main source of energy (4 calories per gram) • Provides fiber (bulk) Types: • Simple – Sugars • Complex – Starches and Fiber Sources: – Pasta – Breads – Cereals – Grains – Rice – Fruits – Milk – Yogurt – Sweets
SIMPLE VS. COMPLEX CARBOHYDRATES SIMPLE CARBOHYDRATES COMPLEX CARBOHYDRATES Food Sources: • Natural sugars: fruits, juices, milk, and yogurt • Whole grain breads and cereals, pasta, vegetables, rice, tortillas, and legumes • Added sugars: candy, soda, jelly, and much more! – These simple carbohydrates have a bad reputation, because they are high in calories and Function in the Body: • An excellent source of fuel (energy)for the body • Rich in vitamins, minerals and fiber
DIETARY FIBER • Fiber is the plant material that doesn’t break down when you digest food (cellulose). • FIBER is a complex carbohydrate. • Food Sources: – Oatmeal, fruits, vegetables, whole grains and legumes Function in the Body: • Aids in digestion • May reduce the risk of developing some diseases like heart disease, diabetes, obesity, and certain types of cancer • Helps promote regularity
- Slides: 7