Carbohydrates

Carbohydrate-Rich Foods Breads Breads Pasta Pasta Potatoes Potatoes Cakes Cakes Cookies Cookies Fruits Fruits Vegetables Vegetables Dairy Dairy

What are Carbohydrates? Simple carbohydrates - Sugars such as: Simple carbohydrates - Sugars such as: Fruits and honey (fructose) Fruits and honey (fructose) Corn or grape sugar (dextrose or glucose) Corn or grape sugar (dextrose or glucose) Table sugar (sucrose) Table sugar (sucrose) High Fructose Corn Syrup some glucose in corn syrup is changed to fructose High Fructose Corn Syrup some glucose in corn syrup is changed to fructose Complex carbohydrates – starches and fiber found in: Complex carbohydrates – starches and fiber found in: Vegetables Vegetables Fruits Fruits Whole Grains Whole Grains Legumes - dry beans, peas, lentils, peanuts Legumes - dry beans, peas, lentils, peanuts

Sugars on the Nutrition Facts Label The number of grams of “Sugars” includes both natural and added sugars. The number of grams of “Sugars” includes both natural and added sugars. To find out if a food contains added sugar, look at the ingredient list. To find out if a food contains added sugar, look at the ingredient list.

Function of Carbohydrates The body's primary source of energy. The body's primary source of energy. Aids in the functioning of your brain, muscles, and nerves. Aids in the functioning of your brain, muscles, and nerves. Complex carbohydrates also contain B vitamins, minerals, and are a source of fiber. Complex carbohydrates also contain B vitamins, minerals, and are a source of fiber.

Food Sources of Simple Carbohydrates Table sugar Table sugar Honey Honey Candy Candy Other saccharin substances Other saccharin substances These are digested very quickly and provide a surge in energy. The downside to simple carbs is the crash you may feel after the quick energy dissipates. These are digested very quickly and provide a surge in energy. The downside to simple carbs is the crash you may feel after the quick energy dissipates.

Refined Flour Products Fiber is stripped and over 23 natural vitamins and minerals are removed. Fiber is stripped and over 23 natural vitamins and minerals are removed. Five synthetic vitamins added Five synthetic vitamins added Label product "enriched“ Label product "enriched“ Refined flour is then put through a bleaching process adding further chemicals making the baked products physically appealing. Refined flour is then put through a bleaching process adding further chemicals making the baked products physically appealing. White flour has 50% less fiber than whole grain flours. White flour has 50% less fiber than whole grain flours. Refined grains associated with negative health affects such as Cancer, Diabetes, and Weight gain Refined grains associated with negative health affects such as Cancer, Diabetes, and Weight gain

Food Sources of Complex Carbohydrates Whole grains, cereal, pasta, breads, rice, corn Whole grains, cereal, pasta, breads, rice, corn Legumes Legumes Fruits Fruits Vegetables Vegetables Tubers – potatoes, yams, sweet potatoes Tubers – potatoes, yams, sweet potatoes These foods are rich in starch and fiber. They digest more slowly than do simple carbs and won't leave you feeling as hungry soon after you've eaten them. Foods high in starch include: potatoes, wheat, rice and corn. These foods are rich in starch and fiber. They digest more slowly than do simple carbs and won't leave you feeling as hungry soon after you've eaten them. Foods high in starch include: potatoes, wheat, rice and corn.

What is a Whole Grain? Bran Bran Fiber rich outer layer, contains B vitamins, minerals, proteins, and phytochemicals (chemicals produced by plants that may affect health) Fiber rich outer layer, contains B vitamins, minerals, proteins, and phytochemicals (chemicals produced by plants that may affect health) Endosperm Endosperm Middle layer, contains carbohydrates, proteins, and B vitamins Middle layer, contains carbohydrates, proteins, and B vitamins Germ Germ Nutrient packed, contains B vitamins, Vitamin E and phytochemicals Nutrient packed, contains B vitamins, Vitamin E and phytochemicals

Basic Composition of a Grain 10 Germ Oil B-Vitamins Minerals Endosperm Starch Protein Bran Fiber Minerals

Whole Grain Requirements 3+ servings of whole grains each day Traditional Examples: Traditional Examples: Whole wheat Whole wheat Whole rye Whole rye Oatmeal Oatmeal Whole oats Whole oats Whole hulled barley Whole hulled barley Popcorn Popcorn Brown rice Brown rice New Examples: Amaranth Buckwheat Hominy (whole corn) Millet Quinoa Kamut Spelt

Nutritional Benefits of Whole Grains Can decrease risk of heart disease & diabetes by 30% Can decrease risk of heart disease & diabetes by 30% Can aid in fighting high blood pressure, inflammation, obesity & cancer Can aid in fighting high blood pressure, inflammation, obesity & cancer Vitamin E Vitamin B6 Magnesium Zinc Potassium Copper Fiber Phytochemicals

Whole Grains Bran (fiber) Bran (fiber) Endosperm (starch) Endosperm (starch) Germ (nutrients & fats) Germ (nutrients & fats) REFINED GRAINS– the law requires enrichment REFINED GRAINS– the law requires enrichment ENRICHED GRAINS—B1, B2, niacin, folate, iron ENRICHED GRAINS—B1, B2, niacin, folate, iron FORTIFIED GRAINS—extra nutrients added FORTIFIED GRAINS—extra nutrients added

Legumes: Source of Complex Carbohydrates High in fiber High in fiber Low in fat and cholesterol-free Low in fat and cholesterol-free Low in sodium Low in sodium Good source of vitamins & minerals Good source of vitamins & minerals Good source of protein Good source of protein

Complex Carbohydrate: Fibers The body can’t digest or absorb fiber. The body can’t digest or absorb fiber. Some fiber is digested by bacteria in the large intestine Some fiber is digested by bacteria in the large intestine Two types: Two types: Soluble fiber Soluble fiber Insoluble fiber Insoluble fiber

Fiber as Food Fiber naturally occurs in whole grains, vegetables, fruits and legumes Fiber naturally occurs in whole grains, vegetables, fruits and legumes High fiber foods are usually high in vitamins, minerals, phytochemicals and low in fat High fiber foods are usually high in vitamins, minerals, phytochemicals and low in fat Highly recommend getting your fiber through food and not supplements Highly recommend getting your fiber through food and not supplements

Good rules about Carbohydrate Consumption Make at least half of your grains whole, consuming Make at least half of your grains whole, consuming 5 – 8 oz. daily for good brain function. 5 – 8 oz. daily for good brain function. Avoid getting too many carbohydrates from sugar or simple carbohydrates. Avoid getting too many carbohydrates from sugar or simple carbohydrates. 1/2 cup of rice and 1/2 cup pasta and 1 slice of whole grain bread will provide the minimum amount of carbohydrates required. 1/2 cup of rice and 1/2 cup pasta and 1 slice of whole grain bread will provide the minimum amount of carbohydrates required.

Glycemic Index System for classifying carbohydrates System for classifying carbohydrates Measures how fast and how far blood sugar rises after you eat a food that contains carbohydrates Measures how fast and how far blood sugar rises after you eat a food that contains carbohydrates High glycemic index - white bread is converted almost immediately to blood sugar, causing it to spike rapidly High glycemic index - white bread is converted almost immediately to blood sugar, causing it to spike rapidly Low glycemic index - brown rice is digested more slowly, causing a lower and slower change in blood sugar Low glycemic index - brown rice is digested more slowly, causing a lower and slower change in blood sugar

Factors in the Glycemic Index One of the most important factors that determine a food's glycemic index is how highly processed its carbohydrates are. One of the most important factors that determine a food's glycemic index is how highly processed its carbohydrates are. Processing carbohydrates removes the fiber-rich outer bran and the vitamin and mineral rich inner germ, leaving mostly the starchy endosperm. Processing carbohydrates removes the fiber-rich outer bran and the vitamin and mineral rich inner germ, leaving mostly the starchy endosperm.

Healthy Carbohydrates and Label Reading Read the label! Read the label! Ingredient must begin with the word “whole”. Ingredient must begin with the word “whole”. “Nutrition Facts” fiber content should be at least 3 grams per serving “Nutrition Facts” fiber content should be at least 3 grams per serving Read food labels carefully! True whole-grain products list as the main ingredient whole wheat, whole oats, whole rye, or some other whole grain cereal. If the label says "made with wheat flour" it may be an intact grain product or it may just be an advertising gimmick, since even highly processed cake flour is made with wheat flour. Read food labels carefully! True whole-grain products list as the main ingredient whole wheat, whole oats, whole rye, or some other whole grain cereal. If the label says "made with wheat flour" it may be an intact grain product or it may just be an advertising gimmick, since even highly processed cake flour is made with wheat flour.

Other factors influencing how quickly the carbohydrates in food raise blood sugar include: Fiber content Fiber content Fiber shields the starchy carbohydrates in food from immediate and rapid attack by digestive enzymes. This slows the release of sugar molecules into the bloodstream. Fiber shields the starchy carbohydrates in food from immediate and rapid attack by digestive enzymes. This slows the release of sugar molecules into the bloodstream. Ripeness Ripeness Ripe fruits and vegetables tend to have more sugar than unripe ones, and so tend to have a higher glycemic index. Ripe fruits and vegetables tend to have more sugar than unripe ones, and so tend to have a higher glycemic index. Type of starch Type of starch Starch comes in many different configurations. Some are easier to break into sugar molecules than others. The starch in potatoes, for example, is digested and absorbed into the bloodstream relatively quickly. Starch comes in many different configurations. Some are easier to break into sugar molecules than others. The starch in potatoes, for example, is digested and absorbed into the bloodstream relatively quickly. Fat content and acid content Fat content and acid content The more fat or acid a food contains, the slower its carbohydrates are converted to sugar and absorbed into the bloodstream. The more fat or acid a food contains, the slower its carbohydrates are converted to sugar and absorbed into the bloodstream. Physical form Physical form Finely ground grain is more rapidly digested, and so has a higher glycemic index, than more coarsely ground grain. Finely ground grain is more rapidly digested, and so has a higher glycemic index, than more coarsely ground grain.

Carbohydrates and the Glycemic Load Low Glycemic LoadMedium Glycemic LoadHigh Glycemic Load High-fiber fruits and vegetables (not including potatoes) Bran cereals (1 oz) Many legumes, including chick peas, kidney beans, black beans, lentils, pinto beans (5 oz. cooked, approx. 3/4 cup) Pearled barley: 1 cup cooked Brown rice: 3/4 cup cooked Oatmeal: 1 cup cooked Bulgur: 3/4 cup cooked Rice cakes: 3 cakes Whole grain breads: 1 slice Whole-grain pasta: 1 ¼ cup cooked No-sugar added fruit juices, 8 oz Baked potato French fries Refined cereal products: 1 oz Sugar-sweetened beverages: 12 oz Jelly beans: 10 large or 30 small Candy bars: 1 2-oz bar or 3 mini bars Couscous: 1 cup cooked Cranberry juice cocktail: 8 oz White basmati rice: 1 cup cooked White flour pasta: 1 1/4 cup cooked

Adding Good Carbohydrates Eat more fruits, vegetables, and whole grains Eat more fruits, vegetables, and whole grains Carbohydrates from fresh sources of food should give you the bulk of your calories for each day. Carbohydrates from fresh sources of food should give you the bulk of your calories for each day. Start the day with whole grains Start the day with whole grains Try old-fashioned or steel-cut oats. If you're a cold cereal person, look for one that lists whole wheat, oats, barley, or other grain first on the ingredient list. Try old-fashioned or steel-cut oats. If you're a cold cereal person, look for one that lists whole wheat, oats, barley, or other grain first on the ingredient list. Use whole-grain breads for lunch or snacks Use whole-grain breads for lunch or snacks Read the label to make sure that whole wheat or other whole grain is the first ingredient listed. Read the label to make sure that whole wheat or other whole grain is the first ingredient listed. Try a new grain Try a new grain Add some new grains to your diet. Try brown rice or bulgur, wheat berries, millet, or hulled barley with your dinner. Add some new grains to your diet. Try brown rice or bulgur, wheat berries, millet, or hulled barley with your dinner. Try whole wheat pasta Try whole wheat pasta If the whole-grain products are too chewy for you, add half and half to your dinner or look for those that are made with half whole-wheat flour and half white flour. If the whole-grain products are too chewy for you, add half and half to your dinner or look for those that are made with half whole-wheat flour and half white flour.

Calculating our Intake 1 teaspoon of sugar weighs 4 grams 1 teaspoon of sugar weighs 4 grams If a product has 40 grams of sugar, 40 divided by 4 = 10 teaspoons of sugar If a product has 40 grams of sugar, 40 divided by 4 = 10 teaspoons of sugar 1 gram of carbohydrates/sugar = 4 calories 1 gram of carbohydrates/sugar = 4 calories 40 grams of sugar = 160 calories 40 grams of sugar = 160 calories