Today Thurs May 4 Carbohydrates Return Exam 1

�Today Thurs. May 4 ◦ Carbohydrates ◦ Return Exam 1 �Next Week Tues. May 9 ◦ Managing Blood Sugar ◦ Market Assignment due-20 points �No 18 Nutrition 10 class Thurs. May

Carbohydrates The Working Fuel Provides us with fuel for the long haul; the work of daily living!

Carbs: vital fuel and more �Natural source of fiber �Spare protein from use as fuel �Help fat burn efficiently �Our #1 source of glucose �Why is glucose so special?

Glucose…. �A product of photosynthesis �Versatile, clean burning fuel �Some cells only use glucose to make ATP ……we have a 24/7 need for blood glucose �It is ‘blood sugar’ �Basic building block of most dietary carbs �We store glucose…but, as what? ……Glycogen…. til depot fills, then as fat!!!

We make glucose from…. �Glycogen (stored carb in muscle and liver) �Dietary and body proteins �Dietary carbs, our #1 source of glucose : )

Ideally, most glucose comes from healthy dietary carbs. Examples” fruit vegetables grains, beans grain by-products milk, yogurt honey, sugars

Carbohydrates Simple - Complex Simple structure Complex structure Label as syrups Bulk of calorie intake ‘ose’ suffix common Starch, fiber, glycogen Glucose: blood sugar Chains of glucose Fructose, sucrose, lactose Cane, Beet etc. Sugar Fruit Sugar Milk Sugar King Carb !!

Carb Rich Foods: simple or complex milk, sugars, honey flavored yogurt, fruit juice simple only fruit simple + complex grains, beans most veg mostly complex

A Closer Look at Simple Sugar Added vs. Natural fruit and its juice vegetables grains, beans milk, plain yogurt honey, sugars, syrups

A Closer Look at Simple Sugar Added vs. Natural Fruit and its juice vegetables grains, beans milk, plain yogurt honey, sugars, syrups

Added sugar vs. Natural sugar You add Advice->limit intake of added sugar Max added/day Men ~35 g (9 t. ) Women ~25 g (6 t. ) Nature adds No limit on natural sugar from whole fruit and low-fat dairy

Time Out …. Think Lactose: a natural sugar found in milk and most by-products. 1. 2. 3. 4. 5. Is it a simple or complex carbohydrate? Is it an ‘added’ or ‘natural’ sugar? Is it bad for you? Does lactose intolerance =milk allergy Describe the carbohydrate in flavored yogurt?

Eating carbs results in gain weight. Not necessarily! Only store fat (gain weight) if consume more calories than needed regardless of what foods the extra calories came from!

Complex carbs Many glucose units linked together • starch (food) • fiber (food) • glycogen (storage carb in body)

Complex CHO (Plant Forms) Starch Storage glucose in plants Fiber Difficult to digest Not destroyed by cooking Soluble vs. insoluble Important for; GI tract health heart health satiety elimination

Fill up with real, whole food fiber! Plants rule the fiber domain! See Table 12. 5 for a list of high fiber foods

Complex CHO (in animals) �Glycogen ◦ Storage carb ◦ ~ 2000 Cal/150 lb (70 Kg) adult ◦ Diet and exercise alter glycogen reserves where stored in liver/muscle ◦ Stored with water!

Eat more healthy, complex carbs veggies/whole fruit & grains/greens/beans Eat fewer ‘added sugar’ foods flavored yogurt/candy/pastries/soda Max=~25 g/d (6 t. ) women ~35 g/d (9 t. ) men Read full carb breakdown on Facts Panel total carb, sugars, fiber Check out ingredient list for carb origin natural or added (latter covered by new label)