Starch and Fiber I Three Forms of Carbohydrates

Starch and Fiber

I. Three Forms of Carbohydrates a. Sugar– simple b. Starch – complex c. Fiber – indigestible

II. Functions of Carbohydrates in the Diet What purpose do carbohydrates provide in our diet? Energy What are calories? Units of energy What two other nutrients provide calories? Fats Protein

How would you compare the calories and nutrients in these ingredients? Sugar 1 T. = 45 calories Flour 1 T. = 28 calories Protein B-Vitamins Iron

Unlike sugars and sweets, starchy foods are good sources of vitamins, minerals, as well as calories.

III. Fiber Content What makes an apple, applesauce and apple juice different? Processing may affect a food’s fiber content. It can be partially or totally lost. Put a line under the food with the most fiber. Circle the food with the least. Applesauce Apple Juice

IV. Fiber Sources A. Whole Grains – Wheat (whole, cracked, bulgur), rye, barley, brown rice, corn (meal, popped), oat (meal, flour)

B. Fruits and Vegetables – Especially those with edible skins, stems, and seeds. Skins: (Fruits, potatoes) Stems: (Celery, broccoli) Seeds: (Tomatoes, eggplant, zucchini) C. Dry beans, peas, nuts

V. Processing Whole Grain – Grains with nothing removed in processing. Endosperm - Starch Bran & Germ – Fiber B – Vitamins Iron

When milling a grain into flour, the bran and germ are removed. Why? Flavor, texture, color and rancidity What else is removed? Fiber, minerals, and vitamins Enriched – Thiamine, niacin, riboflavin and iron are added. What is not added back in enriched products? Fiber

VI. Summary Foods high in complex carbohydrates provide energy plus vitamins, minerals, and fiber. Fiber helps move waste products through the digestive system. Cut down on sugars and fats and eat starchy foods that provide fiber. Beware of the “add-ons” – cream sauce, butter, and dressings – they make starchy foods fattening!