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Simple and Complex
CARBOHYDRATES
Carbohydrates
Function-Energy Source
Carbohydrates are
the body’s MAIN
source of energy.
Carbohydrates
 It is important that we ingest the “best”
form of carbohydrates for our energy
needs.
 There are 2 types of carbohydrates: simple
and complex.
 Both types contain 4 calories per gram.
Simple Carbohydrates
 Simple Carbohydrates are in the
simplest form. (Think of it as
simplifying to the least common
denominator in math)
What do these items have in
common?
 They are absorbed immediately with the
help of the enzyme, insulin, which is stored
in, and released by the pancreas.
Simple Carbohydrates
 Enriched wheat flour such as white flour
pastas and white flour breads; cake, donuts,
candy, table sugars, corn syrup and high
fructose corn syrup, etc.
Simple Carbohydrates
 Any type of flour described as “enriched”, starts
out as a whole grain (wheat, oat, barley, bran,
etc.) and is processed to it’s simplest form,
removing most of the nutrients.
 The flour must then be “enriched” with artificial
nutrients.
 This processing turns grains from “whole”
complex carbohydrate grains into simple
carbohydrates.
Simple Carbohydrates
 Any type of flour described as “enriched”, starts
out as a whole grain (wheat, oat, barley, bran,
etc.) and is processed to it’s simplest form,
removing most of the nutrients.
 The flour must then be “enriched” with artificial
nutrients.
 This processing turns grains from “whole”
complex carbohydrate grains into simple
carbohydrates.
Simple Carbohydrates
 Simple carbohydrates are
immediately absorbed by the small
intestine, sent to the liver, and
distributed into the bloodstream by
insulin for energy.
Simple Carbohydrates
 This is known as a “sugar surge”.
Simple Carbohydrates
 An “energy crash” results, and we are left
feeling tired and hungry in a very short period
of time.
Simple Carbohydrates
 If the body does not need the energy
immediately, the sugars are instantly sent to
the cells and stored as fat.
Simple Carbohydrates
When eating simple carbohydrates, eating a small
amount of protein or fat along with it will slow
down the absorption of the carbohydrate.
An example of this is- eating a tablespoon of
peanut butter on a slice of bread or a piece of
cheese on a cracker.
 Remember that both cheese and peanut
butter are good sources of protein, but
they are both high in saturated fat unless
you choose a low-fat version.
Simple Carbohydrates
 Simple carbohydrates include anything made
from processed grain products and all sugars.
 Be sure to check food ingredient labels for
natural sugars and added sugars. (Added
sugars should not be in the first 5 ingredients)
Added and Natural Sugars

 Plain Yogurt


INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT
MILK, WHEY PROTEIN CONCENTRATE, PECTIN,
CARRAGEENAN.

 Fruit Yogurt

INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK,
APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG,
NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT
AND L. ACIDOPHILUS CULTURES
Simple Carbohydrates
 Any type of flour described as “enriched”, starts
out as a whole grain (wheat, oat, barley, bran,
etc.) and is processed to it’s simplest form,
removing most of the nutrients.
 The flour must then be “enriched” with artificial
nutrients.
 This processing turns grains from “whole”
complex carbohydrate grains into simple
carbohydrates.
Complex Carbohydrates
 Complex carbohydrates take a longer
period of time to be broken down and
absorbed.
 They are not as easily absorbed by the
small intestine.
 Insulin does not have to work as
fast to distribute these carbs
because they are being broken
down slowly.
Complex Carbohydrates
Complex Carbohydrates
 Complex Carbohydrates spend a longer
period of time in the small intestine, can be
stored longer in the liver, and dispersed into
the blood stream at a slower pace as needed
for energy.
 Complex Carbohydrates help us to feel “full”
longer because they spend more time in the
digestive tract.
Complex Carbohydrates
 Complex carbohydrates are close to
the “whole” or natural state of
growth.
 They are described as “whole” on
the package.
Complex Carbohydrates
 If a loaf of bread is entitled “wheat bread”,
it may only have small traces of wheat in it.
 The loaf of bread must say “whole wheat
or 100% whole wheat” to be considered a
complex carbohydrate.
Complex Carbohydrates
 Complex Carbohydrates are 100% whole
grains and also most FRUITS AND
VEGETABLES.
Complex Carbohydrates are often referred to as
“fiber”. Fruits and vegetables are fiber as well as
whole grains.
Fiber
 High fiber is found in some of the healthiest
foods such as: lettuce, spinach, and broccoli,
beans, etc.
 Fiber is a complex carb that is digestible and is
found in plants. Fiber does not have many
calories because it is not broken down
completely by the body but goes directly
through it.
Fiber
Insoluble Fiber
Insoluble Fiber
Insoluble fiber is not broken down completely.
This includes popcorn, nuts and seeds,
(peanuts) whole grains , skins of fruit and root
vegetables and green leafy vegetables, etc.)
Most of the food goes directly into the large
intestine, flushing
and cleaning it out.
Insoluble Fiber
Soluble Fiber
 Soluble fiber is digested by the body
and is absorbed into the blood
stream.
 Soluble Fiber scrubs out the arteries
the way that insoluble fiber scrubs out
intestines.
Soluble Fiber
 Examples of soluble fiber are the
inside of fruits, vegetables, whole
grains.
 Soluble fiber breaks down and is
absorbed into the blood stream.
What type of fiber is
an apple?
“Starchy” Foods
 Any complex carbohydrate that is
described as “starchy” is a food
high in carbohydrate content, but
low in fiber.
 Examples are: potatoes, white
rice, bananas, tomatoes, squash,
eggplant, etc.
“Starchy” Foods