Download Unit 2 Carbohydrates Powerpoint

CARBOHYDRATES
THE
P R E F E R R E D B O DY F U E L
CHAPTER 5
TYPES OF CARBOHYDRATES
• Carbo- The presence of Carbon
• Hydrate- Water (Hydrogen + Oxygen)
• These elements are bonded together to form saccharides or sugar
units
• The arrangement of these elements determines the type of sugar
units:
– Monosaccharides (one sugar unit)
– Disaccharides (two sugar units)
– Polysaccharides (many sugar units)
MONOSACCHARIDES
• There are three monosaccharides:
– Glucose (blood sugar): Circulates in the
bloodstream, body’s source of energy
– Fructose: sweetest of all sugars, found in
fruits and honey
– Galactose: Does not occur alone, found
bonded to glucose to form the sugar in milk
DISACCHARIDES
• The body splits disaccharides into
monosaccharides during digestion
• There are three disaccharides:
– Sucrose: Table sugar
– Lactose: Milk Sugar
– Maltose: Formed during the digestion of
starch
POLYSACCHARIDES
• Broken down during digestion
• Two types:
– Starch: storage form of energy in plants
(grain products such as breads, cereals, corn,
potatoes, and legumes)
– Fiber: Non-digestible carbohydrates that
make up the tough, fibrous cell walls of plants
SIMPLE VS. COMPLEX
Carbohydrates
Simple
Monosaccharide
Glucose
Fructose
Galactose
Complex
Disaccharide
Sucrose
Lactose
Maltose
Polysaccharide
Starch
Fiber
SIMPLE CARBOHYDRATES
• Foods high in simple sugars (monosaccharides &
disaccharides)
– Table sugar
– Candy
– Syrups
– Soft drinks
• Little to no health benefits
COMPLEX CARBOHYDRATES
• Foods high in starch and fiber (polysaccharides):
– Whole grain breads
– Whole grain cereals
– Brown Rice
– Whole grain pasta
– Vegetables
• Take longer to digest than simple carbs which
will leave you feeling fuller for longer
FUNCTIONS OF CARBOHYDRATES
• Produce Energy
– Necessary for physical activity
– When carbs are depleted, you may feel fatigue
– Not consuming enough carbs can cause your body to use proteins for energy needs
• Spare Proteins
– Your body is less efficient in using proteins as energy
– Your body will be unable to use proteins for cell and tissue building and maintenance if
you do not consume enough carbs for energy needs
• Break Down Fats
– When fats are not broken down completely, compounds called ketone bodies are
formed
– Ketone bodies collect in the bloodstream and cause the blood to be acidic and damage
organs
– Can lead to a condition called ketosis, which can lead to coma or death
• Provide Bulk in the Diet
– Fiber adds bulk to the diet
– Promotes normal digestion and elimination of body waste
HOW YOUR BODY USES
CARBOHYDRATES
• Carbohydrates are broken down into glucose during
digestion
• The glucose travels through the blood to the liver
• If your cells do not have immediate energy needs, the
excess glucose from the bloodstream is stored as
glycogen
• Glycogen is stored in your muscles and liver
• If you consume more carbohydrates than your body can
immediately use or store as glycogen, the liver will turn
the excess carbohydrates into fat (this is why carbs get a
bad rap)
GLYCEMIC INDEX
• The glycemic index (GI) is a measure of the speed at which various
carbohydrates are digested into glucose, absorbed, and enter the bloodstream
• A food with a high GI produces a quick, steep increase in blood glucose often
followed by a fast drop
• A food with a low GI results in a slower, less dramatic increase in blood
glucose levels
MEETING YOUR
CARBOHYDRATE NEEDS
• The recommended daily allowance (RDA) for
males and females is 130 grams a day
• The DGA’s recommend 45-65% of your total
calorie intake be from carbohydrates
• The typical diet in the United States includes too
many simple carbohydrates (sugars) and not
enough complex carbs (starches & fiber)
OUT WITH THE BAD,
IN WITH THE GOOD
BAD CARBOHYDRATES
GOOD CARBOHYDRATES
• Candy
• Syrups
• Whole grain breads, cereals,
and pastas
• Cookies
• Brown Rice
• Doughnuts
• Peas
• Refined or processed grains
(white bread, pasta, white rice)
• Beans
• Added sugars (look at food
labels and ingredients)
• Fruits & Vegetables
• Soft drinks
• Nuts
CARBOHYDRATE LAB
• Goal: Find a recipe that includes several complex
carbohydrates
– This could be breakfast, lunch, dinner, dessert, snacks,
or appetizers
– If a dish you find includes an “unhealthy carb,” could
you substitute with a healthy carb? (example: instead
of white pasta, sub whole-grain pasta)
– Recipe must include a cooking method (stove, oven)
– Let me know when you find a recipe and I will check it
– Recipe must be emailed to me [email protected]
– Fill out a lab plan and turn in