Carbohydrates The Fuel Machine Chemical Elements in Carbohydrates

Carbohydrates The Fuel Machine

Chemical Elements in Carbohydrates 1. Carbon 2. Hydrogen 3. Oxygen

Function Of Carbohydrates 1. To provide energy (most important function) 2. Provide bulk in the diet 3. Provide dietary fiber 4. Assist in the metabolism of fats 5. Spare protein for tissue maintenance

Forms • Simple • Complex • Dietary Fibers

Simple AKA: Sugars Classifications Monosaccharides Disaccharides Characteristics • Water Soluble • Occur naturally (fruits, milk, honey) • Occur as refined sugars and syrups • Any word ending in “ose” is a sugar ex: lactose fructose, glucose, sucrose • Too much sugar= weight gain, tooth decay

Complex AKA Starches Classifications 1. Starches 2. Cellulose 3. Fibers Characteristics a. Insoluble b. Polysaccharides c. Found in plants, seeds, roots, & tubers

Dietary Fiber AKA Fiber Classifications 1. Soluble 2. Insoluble Characterstics a. Indigestible b. Provide no calories c. Found only in plant products

Whole Grain Kernel • • • Endosperm – Contains Protein needed for gluten – Source of refined flour. – Low in B complex Vitamins Bran: – Outer shell – Rich in B Complex Vitamins & Fiber – Carbs used for energy – Removed in “milling” white flour Wheat Germ: – High in B complex Vitamins – Removed in “milling” white flour – Capable of sprouting new plant

Fiber • Part of plants that our bodies can’t digest • Helps promote normal digestion and elimination of wastes. • Can lower your risk of heart disease, certain types of cancer, diabetes & can lower your cholesterol • Bread, Apples, cereal, pasta, whole grain products, rice, oranges, beans.

Advantages of Complex over Simple Carbohydrates 1. Gives a Feeling of Fullness 2. Takes Longer to Digest 3. Adds fiber to the Diet 4. Contains many other nutrients 5. Does not promote tooth decay 6. Reduced spikes in blood sugar levels

Fruit Honey Milk Juices (100% and cocktails) Alcohol Syrups Cakes, cookies, candies Soda Added to many refined foods

Cereal Grains (wheat, oats, rice, etc) Pasta Breads Legumes Vegetables Potatoes Anything made with flour

50 - 60 % of your daily calories should come from Carbs