1. Carbohydrates: A Complex Story

2. Checking Out Carbs ”carbon plus water” Sugar compounds made by plants when the plants are exposed to light

3. Simple or Complex? Simple carbs ~ 1 unit of sugar is called a monosaccharide (ex. Frutose), 2 units ~ disaccharide (ex. Sucrose ~ table sugar) Complex carbs ~ more than 2 linked together, ex. Starch ~ found in potatoes, pasta Dietary Fiber ~ fiber in food (not fabrics!!), ex. Cellulose, cannot be broken down

4. Carbs and Energy: A biochemical love story Body runs on glucose All digestible carbs are converted into glucose- glucose is carried to cells by insulin Any glucose cell the body does not use is stored in liver and muscles (400 grams max) Excess is converted to fat…that is how pasta ends up on your hips!

5. Other ways the body uses carbs… Regulate the amount of sugar circulating in the blood Provide nutrients for the friendly bacteria in your intestinal tract that help digest food Assist in body’s absorption of calcium May help lower cholesterol levels & help regulate blood pressure

6. Consuming Carbs… 6-11 servings of grains 2-4 servings of fruit 3-5 servings of vegs 1 gram of carbs = 4 calories One bagel has 38 grams, equal to 152 calories (38 x 4) There may be other calories if the product contains fat, protein, etc.

7. Fiber Found in all plant foods…absolutely no fiber found in foods from animals (meat, fish) Females need 15 grams a day…males need 38 grams If you eat more than enough fiber- your body will tell you…all the roughage may irritate your intestinal tract which will issue an unmistakable protest in the form of intestinal gas or diarrhea. If you do not drink enough liquids to carry the fiber then you could end up with an intestinal obstruction! Getting fiber from food Bagel 2.1 Bran bread 8.5 White bread 1.9 Bran cereal35.3 Cornflakes2.0 Brown rice3.5 White rice1.0 Baked beans7.7 Broccoli2.8 Corn3.7 Apples2.8 Prunes7.2 Tofu1.2 Almonds11.2