1. Carbohydrates

2. Carbohydrates What is the first thing that comes to mind?
Supply energy, vitamins, minerals, fiber and phytochemicals
However, they are not all created equal.

3. Chemical Structure

4. Carbohydrate Types
Simple (sugars)
Complex (starches and fiber)

5. Simple Sugars Monosaccharides Glucose Fructose Galactose AKA: Dextrose
The most abundant
Supplies energy to cells
Fructose
AKA: levulose or fruit sugar
Galactose
Found in lactose

6. Simple Sugars Disaccharides Sucrose Lactose Maltose AKA: Table sugar
May be highly refined
Made up of one glucose and one fructose
Lactose
Milk sugar
Made up of one glucose and one galactose
Maltose
Made up of two glucose molecules

7. Simple Sugars
Found in honey, jam, jelly, syrup, table sugar and some fruits
Measured in the blood

8. Complex carbohydrates
Known as starches, fiber
Made up of 100’s to 1000’s of simple sugars
Found in grains, pastas, breads, cereals, legumes and vegetables

9. Carbohydrate Digestion and Absorption
Travels with carbohydrate 9

10. Recommended Amounts Carbohydrates should be the bulk of daily diet.
45-65% of diet
For 2,000 calorie/day diet = 300 grams (or 60%)
BUT, choose them wisely
Example: wheat bread vs whole wheat bread

11. Food & Carbohydrates The Good, The Bad & The Ugly
What foods contain carbohydrates?
Which are better than others?
What changes might you make in your own diet?

12. Fiber

13. Health Benefits Promotes healthy digestive system
May lower blood sugar levels
Lowers cholesterol
Cancer prevention?

14. What is Fiber?
A complex carbohydrate that the body can neither digest nor absorb.
Not considered a nutrient
Still has an important role in nutrition
Two types of fiber
Soluble
Insoluble

15. Insoluble Fiber “Roughage” Promotes regularity Adds bulk
Decreases the time that food spends in the intestines
Examples: wheat bran, whole-grains, vegetables, fruits

16. Soluble Fiber Dissolves in water or other liquids.
As it passes through the intestines, it forms a gel
Promotes waste removal.

17. Fiber & Your Intestines
Fiber is your friend!
Relieves and prevents constipation
Wheat bran and oat bran are the most effective
Start slowly though!

18. Fiber & cholesterol
Fiber binds with cholesterol to help remove it from your system.
Less absorption = decrease in cholesterol level
This in turn, reduces risk of heart disease.
Those who had a high intake of fiber had 40% lower risk of coronary heart disease (Harvard Study)
Cereal with high fiber (grains) seemed the most beneficial.
FDA approved claim: “May reduce the risk of heart disease.”

19. Fiber & Diabetes (Type II)
Fiber helps regulate blood sugar levels
Slows emptying of the stomach which results in slower release of sugar to the blood.
Glycemic Index:
Measures how quickly food is turned into glucose.
Low glycemic foods cause the least “spike” in blood sugar.
However, there are flaws in the glycemic index.

20. Fiber & Weight Loss Fiber may help promote weight loss:
Less likely to overeat
Makes a meal larger
Consume fewer calories for the same volume of food
People tend to eat slower
Stay full longer

21. Recommendations 25 grams a day are recommended
Americans do not eat enough fiber.
How do you add fiber to your diet:
Food / Fiber Grams
Split Peas / 16.3 g/cup
Green beans / 4.0 g / cup
Raspberries / 8 g / cup
Brown rice / 3.5 g / cup
Whole-wheat spaghetti / 6.3 g / cup
Apple / 3.3 g / med. w/ skin
Oat bran muffin / 5.2 g / medium muffin
Popcorn / 2.4 g / 2 cups
Broccoli / 5.1 g / cup
Whole-wheat bread / 1.9 g / slice
Oatmeal / 4.0 g / cup
Whole-wheat fig newtons / 2 g / 2 cookies!

22. Adding fiber to your diet
Start slow!
Drink water – helps with digestion.
Recommended: water, no or low-calorie beverages (unsweetened tea, diet soda)
Eat whole fruits instead of juices
Replace refined grains with whole-grains
Replace meats with legumes
Experiment!

23. Fiber & Food labels High fiber: Good source of fiber:
Must have 5 or more grams per serving.
Good source of fiber:
2.5 – 4.9 grams / serving
More or added fiber:
At least 2.5 grams / serving
“Whole-wheat”
Does not always mean whole grain

24. Fiber Supplements Whole foods are generally always better
Check with your doctor before using
Examples: Metamucil, Citrucel, FiberCon
Fiber supplements:
May decrease effectiveness of some medications