THANK YOU TO MRS. COUZENS AND MRS. DELINGHER Carbohydrates

Purpose Purpose: To Provide Energy!!!!! 1 gram of Carbohydrates = 4 calories 55-65% of daily calories should come from Carbohydrates

Why? Provides energy for: Growth Movement Thinking Senses Digestion EVERYTHING!!!! For Example -Your nervous system uses the equivalent of 9 Tablespoons of sugar a day.

There is no US. RDA for carbohydrates RDA = Recommended Daily Allowance The US government sets guidelines for what the average American should eat. Quantities are based upon a 2000 calorie a day diet.

How much? How much sugar does the average American consume per day? 22 to 30 teaspoons per day (350 to 475 calories) How much sugar should we consume per day? Women: 6 ½ teaspoons (100 calories) Men: 9 1/2 teaspoons (150 calories)

Where’s the Added Sugar?

Don’t dress carbs with fat! Hidden Sugars in Our Diets Include: Croutons and high fat salad dressings Baked potato with sour cream Spaghetti parmesan Broccoli with cheese sauce Ketchup Salad Dressings Cereals Soups Spaghetti Sauces Intense milks WARNING!!!

Complex Carbohydrates Monosaccharide  Glucose  Fructose  Lactose Disaccharide  Maltose  Sucrose  Galactose Polysaccharide  Starches Types of Sugar (majority comes from plant sources, except lactose) Simple Sugars

Bonds are easily broken by digestion Tend to taste sweet Dissolves in water Body burns quickly Monosaccharide – 1 sugar molecule Glucose - single sugar molecule Fructose – found in fruit & veggies (Most fruits’ sugar content is 10 – 25%) Lactose – sugar found in milk (Cow’s milk is 5% lactose by volume)

Simple Sugar Disaccharide - 2 monosaccharides linked together Maltose – found in beer, whiskey Sucrose – table sugar Galactose – found in milk

LOOK AT THE LABEL! ANYTHING THAT ENDS IN –OSE EX. DEXTROSE, MALTOSE CORN SYRUP HIGH FRUCTOSE CORN SYRUP MODIFIED CORN STARCH How do I know if I am eating a simple sugar?

Complex Carbohydrates Many chemical bonds Tend not to be as sweet Take longer to digest Polysaccharides - many chemical bonds Examples: Starches, Grains, Rice, Beans, Legumes

Why should you choose complex carbohydrates over simple carbohydrates? Complex take longer to burn so you feel fuller longer More vitamins and minerals If unprocessed, usually an excellent source of fiber Diabetics! People used to believe simple sugars caused blood sugar to spike dangerously quick, while complex carbs caused a slower spike in blood sugar. NOT TRUE! Some complex carbs, like rice, can cause blood sugar levels to climb faster.

Glucose = single sugar molecule Glucose is the name of the single sugar molecule found in the body (blood sugar) It is either burned by cells for energy, discarded, or turned into fat and stored. Normal glucose levels are from mg. If all sugar ends up as glucose, why eat the natural fructose and not the cookies? You are getting the vitamins, minerals, antioxidants, and fiber that go with it. NUTRIENT DENSE!!!!

What happened to my carrot? Some veggies lose sweetness as the simple sugars become starches  Example = carrots Some fruits become sweeter as the starches become simple sugars  Example = bananas

Sugar in the Body Glucose – sugar found in blood. Carries energy to cells. Glycogen – sugar stored in the body (mostly in muscles and liver) to provide quick extra energy. Fat – If unused or discarded, glucose is stored as fat.

CAVITIES GOUT LINKED TO CANCER OBESITY RESISTANCE TO LEPTIN CARDIOVASCULAR DISEASE TYPE 2 DIABETES REPLACES MORE HEALTHFUL FOODS Why Is Sugar Bad?

1. Cavities!!!!! Sugar encourages cavities in two ways: 1. By sitting on your teeth, it provides bacteria a great dinner so the bacteria can grow strong and devour your enamel The metabolism of sugar requires calcium. To break down sugars in the body it pulls calcium from bones and teeth.

2. Gout Uric acid is a chemical created when the body breaks down substances called purines. Purines are found in some foods and drinks, such as liver, anchovies, dried beans and peas, beer, and wine When the blood contains excess uric acid, it leaves the acid in the joints where it can cause severe pain. Fructose increases uric acid output in people.

3. Cancer YOU CAN LIVE LONGER ON PURE WATER ALONE, THAN ON WATER MIXED WITH REFINED SUGAR.

4. Sugar may promote over- eating Leptin is a hormone produced by fat cells. It tells your brain when you have had enough calories. If you never get that signal, you are still hungry. High fructose diets can cause people to become leptin resistant, so they do not feel full. Choose natural carbs like grains and fruits, to get more fiber so you feel fuller faster.

5. Cardiovascular Disease Fructose may boost visceral fat, which is linked to a higher risk of heart disease and diabetes. Fructose raises triglycerides. The liver absorbs the fructose, turns it into fat, then puts the fat back into the bloodstream.

Too Much Sugar = Too Little Nutrition

Moderation is Key!!!!