CARBOHYDRATES

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CARBOHYDRATES

• A Complex Story

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Carbohydrates Carbon Water

• Carbs are sugar compounds that plants make when
  theyre 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

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Simple Carbohydrate

• These carbohydrates have only one or two units of
  sugar.
• Examples fructose and sucrose

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You know the buzz you get after eating one of
these?
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That is because

• Simple carbohydrates (sugar) like table sugar,
  honey, candy, and the like, are digested quickly
  and give your body an energy surge.

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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.

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Heywhat about me???
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Yes, Fruit is a Simple Carb

• Like candy, fruit is also quickly turned into
  glucose and used by your body for quick energy.
• Unlike candy, fruit also gives you vitamins and
  minerals.

• Eat this
• Not this

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Complex Carbohydrates

• These have more than two units of sugar.
• Starches such as pasta, rice, and potatoes are
  complex carbohydrates.

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Kinder, Gentler Carbs

• The complex carb is the good guy of the
  carbohydrate world.
• Most are high in nutrient value.

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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.

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Carbohydrates and Energy

• A biochemical love story

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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)

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How does that pasta end up on your hips?
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Heres 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.
• BUT, more than about 1800 calories of energy and
  this will be converted to fat.

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Dietary Fiber (the 3rd type of carbohydrate)

• Ummdo you mean something disgusting like stewed
  prunes??

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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.

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These have lots of fiber
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Cannot digest it? Why eat it?

• 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

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Benefits of Fiber

• 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

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Do you agree with this?
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How much carbs do you need?

• 45 to 65 of your daily calories should come from
  carbs
• 6 -11 servings of grain goods (bread, cereals,
  pasta, rice)
• 2 - 4 servings of fruit
• 3 - 5 servings of vegetables

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Todays Power Point has been sponsored by

• Which of these are carbs?