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CARBOHYDRATES

Carbohydrates play a vital role in our diet and energy levels. Simple carbs, like sugar, provide quick energy but lead to crashes. Complex carbs, found in vegetables and whole grains, offer sustained energy and various nutrients. Understanding the glycemic index helps manage blood sugar levels. Fiber, an essential carbohydrate, aids digestion and overall health. Balancing carb intake is crucial for optimal well-being and weight management.

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CARBOHYDRATES

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  1. CARBOHYDRATES A Complex Story

  2. Carbohydrates = Carbon + Water • Carbs are sugar compounds that plants make when they’re exposed to light. • Carbs come in three varieties: simple, complex, dietary • Each differs with number of sugar units and how the units are linked together

  3. Simple Carbohydrate • These carbohydrates have only one or two units of sugar and have ONE bond … hence the name simple • Examples = fructose and sucrose

  4. You know the buzz you get after eating one of these?

  5. That is because… Simple carbohydrates (sugar) like table sugar, honey, candy, and the like, are digested quickly and give your body an energy surge (30 calories a minute!)

  6. Unfortunately… I'm sure you know the crash you feel soon after, too. You have some energy for a while and then you zone out. That's a simple carb for you, alright; they leave you high and dry.

  7. Hey…what about me???

  8. Like candy, fruit is also quickly turned into glucose and used by your body for quick energy. Unlike candy, fruit gives you vitamins, minerals and fiber (which slows down absorption of sugar) Eat this: Not this: Yes, Fruit is a Simple Carb

  9. Complex Carbohydrates • These have more than two units of sugar and they are held together by more than one bond. • Most vegetables, lentils, bean and whole grains are complex carbohydrates

  10. Kinder, Gentler Carbs • The complex carb is the “good guy” of the carbohydrate world. • Most are high in nutrient value, many have protein, and they provide steady energy

  11. Why you feel full longer Your body takes longer to digest them than simple carbs. As a result, glucose is released more slowly and evenly into your bloodstream than simple carbs. (5 calories a minute)

  12. GLYCEMIC INDEX • Provides a measure of how quickly blood sugar levels rise after eating a particular food • Straight glucose has an index of 100; • An orange has a score of 5; orange juice 13; bowl of cornflakes 21; All Bran cereal 4 • http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

  13. Carbohydrates and Energy A biochemical love story

  14. FUNCTIONS • The primary function of a carbohydrate is to provide energy for the body in the form of GLUCOSE/GLYCOGEN • Carbs also provide valuable vitamins, minerals, antioxidants and phytochemicals which are very good for your body • Carbs also are the main source of fiber in the diet, which helps you move food waste through your digestive tract

  15. When you eat carbohydrates… Your pancreas secretes insulin (the hormone that lets you digest starches and sugar) Eating simple carbs (sugar) provokes higher insulin secretion than complex carbs (starch) The insulin makes sure sugar is burned, or if not needed it is stored in the liver, muscles and fat cells

  16. How does that pasta end up on your hips?

  17. Here’s how we gain weight Your cells budget energy very carefully and do not store more energy than they need right now. Any glucose not needed for daily work will be stored in liver and muscles and as fat in fat cells BUT, more than about 1800 calories of energy and this will be converted to fat.

  18. Dietary Fiber (the 3rd type of carbohydrate) Umm…do you mean something disgusting like stewed prunes??

  19. Dietary Fiber: A different kind of carbohydrate! Dietary fiber is not like other carbohydrates. Like complex carbs, it contains more than two units of sugar. However, the bond that holds its sugar units together cannot be broken by human digestive enzymes, therefore it is not digested and passes through the digestive system.

  20. These have lots of fiber

  21. Insoluble Fiber (does NOT dissolve in water) Found in whole grains and vegetables Soluble Fiber (DOES dissolve in water) Found in fruits (pectin), oats and barley, beans, seeds Cannot digest it? Why eat it?

  22. Insoluble fiber: A natural laxative Absorbs water, helps you feel full after eating Soluble fiber: Seems to lower cholesterol level This may be why a fiber rich diet is good to prevent heart disease Benefits of Fiber

  23. Do you agree with this?

  24. How many carbs do you need? • 45 to 65% of your daily calories should come from carbs • 6 -11 servings of grain goods (bread, cereals, whole grain pasta, brown rice) • 2 - 4 servings of fruit • 3 - 5 servings of vegetables

  25. Today’s Power Point has been sponsored by: Which of these are carbs?

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