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Carbohydrates Carbohydrate-Rich Foods Breads Pasta Potatoes Cakes Cookies Fruits Vegetables Dairy What are Carbohydrates? Simple carbohydrates - Sugars such as: Fruits and honey (fructose) Corn or grape sugar (dextrose or glucose) Table sugar (sucrose) High Fructose Corn Syrup some glucose in corn syrup is changed to fructose Complex carbohydrates – starches and fiber found in: Vegetables Fruits Whole Grains Legumes - dry beans, peas, lentils, peanuts Sugars on the Nutrition Facts Label The number of grams of “Sugars” includes both natural and added sugars. To find out if a food contains added sugar, look at the ingredient list. Function of Carbohydrates The body's primary source of energy. Aids in the functioning of your brain, muscles, and nerves. Complex carbohydrates also contain B vitamins, minerals, and are a source of fiber. Food Sources of Simple Carbohydrates Table sugar Honey Candy Other saccharin substances These are digested very quickly and provide a surge in energy. The downside to simple carbs is the crash you may feel after the quick energy dissipates. Refined Flour Products Fiber is stripped and over 23 natural vitamins and minerals are removed. Five synthetic vitamins added Label product "enriched“ Refined flour is then put through a bleaching process adding further chemicals making the baked products physically appealing. White flour has 50% less fiber than whole grain flours. Refined grains associated with negative health affects such as Cancer, Diabetes, and Weight gain Food Sources of Complex Carbohydrates Whole grains, cereal, pasta, breads, rice, corn Legumes Fruits Vegetables Tubers – potatoes, yams, sweet potatoes These foods are rich in starch and fiber. They digest more slowly than do simple carbs and won't leave you feeling as hungry soon after you've eaten them. Foods high in starch include: potatoes, wheat, rice and corn. What is a Whole Grain? Bran Fiber rich outer layer, contains B vitamins, minerals, proteins, and phytochemicals (chemicals produced by plants that may affect health) Endosperm Middle layer, contains carbohydrates, proteins, and B vitamins Germ Nutrient packed, contains B vitamins, Vitamin E and phytochemicals Basic Composition of a Grain Endosperm •Starch •Protein Bran •Fiber •Minerals Germ •Oil •B-Vitamins •Minerals 10 Whole Grain Requirements 3+ servings of whole grains each day Traditional Examples: Whole wheat Whole rye Oatmeal Whole oats Whole hulled barley Popcorn Brown rice New Examples: Amaranth Buckwheat Hominy (whole corn) Millet Quinoa Kamut Spelt Nutritional Benefits of Whole Grains Can decrease risk of heart disease & diabetes by 30% Can aid in fighting high blood pressure, inflammation, obesity & cancer Vitamin E Vitamin B6 Magnesium Zinc Potassium Copper Fiber Phytochemicals Whole Grains Bran (fiber) Endosperm (starch) Germ (nutrients & fats) REFINED GRAINS– the law requires enrichment ENRICHED GRAINS—B1, B2, niacin, folate, iron FORTIFIED GRAINS—extra nutrients added Legumes: Source of Complex Carbohydrates High in fiber Low in fat and cholesterol-free Low in sodium Good source of vitamins & minerals Good source of protein Complex Carbohydrate: Fibers The body can’t digest or absorb fiber. Some fiber is digested by bacteria in the large intestine Two types: Soluble fiber Insoluble fiber Fiber as Food Fiber naturally occurs in whole grains, vegetables, fruits and legumes High fiber foods are usually high in vitamins, minerals, phytochemicals and low in fat Highly recommend getting your fiber through food and not supplements Good rules about Carbohydrate Consumption Make at least half of your grains whole, consuming 5 – 8 oz. daily for good brain function. Avoid getting too many carbohydrates from sugar or simple carbohydrates. 1/2 cup of rice and 1/2 cup pasta and 1 slice of whole grain bread will provide the minimum amount of carbohydrates required. Glycemic Index System for classifying carbohydrates Measures how fast and how far blood sugar rises after you eat a food that contains carbohydrates High glycemic index - white bread is converted almost immediately to blood sugar, causing it to spike rapidly Low glycemic index - brown rice is digested more slowly, causing a lower and slower change in blood sugar Factors in the Glycemic Index One of the most important factors that determine a food's glycemic index is how highly processed its carbohydrates are. Processing carbohydrates removes the fiber-rich outer bran and the vitamin and mineral rich inner germ, leaving mostly the starchy endosperm. Healthy Carbohydrates and Label Reading Read the label! Ingredient must begin with the word “whole”. “Nutrition Facts” fiber content should be at least 3 grams per serving Read food labels carefully! True whole-grain products list as the main ingredient whole wheat, whole oats, whole rye, or some other whole grain cereal. If the label says "made with wheat flour" it may be an intact grain product or it may just be an advertising gimmick, since even highly processed cake flour is made with wheat flour. Other factors influencing how quickly the carbohydrates in food raise blood sugar include: Fiber content Ripeness Starch comes in many different configurations. Some are easier to break into sugar molecules than others. The starch in potatoes, for example, is digested and absorbed into the bloodstream relatively quickly. Fat content and acid content Ripe fruits and vegetables tend to have more sugar than unripe ones, and so tend to have a higher glycemic index. Type of starch Fiber shields the starchy carbohydrates in food from immediate and rapid attack by digestive enzymes. This slows the release of sugar molecules into the bloodstream. The more fat or acid a food contains, the slower its carbohydrates are converted to sugar and absorbed into the bloodstream. Physical form Finely ground grain is more rapidly digested, and so has a higher glycemic index, than more coarsely ground grain. Carbohydrates and the Glycemic Load Low Glycemic Load • • • High-fiber fruits and vegetables (not including potatoes) Bran cereals (1 oz) Many legumes, including chick peas, kidney beans, black beans, lentils, pinto beans (5 oz. cooked, approx. 3/4 cup) Medium Glycemic Load • • • • • • • • Pearled barley: 1 cup cooked Brown rice: 3/4 cup cooked Oatmeal: 1 cup cooked Bulgur: 3/4 cup cooked Rice cakes: 3 cakes Whole grain breads: 1 slice Whole-grain pasta: 1 ¼ cup cooked No-sugar added fruit juices, 8 oz High Glycemic Load • • • • • • • • • • Baked potato French fries Refined cereal products: 1 oz Sugar-sweetened beverages: 12 oz Jelly beans: 10 large or 30 small Candy bars: 1 2-oz bar or 3 mini bars Couscous: 1 cup cooked Cranberry juice cocktail: 8 oz White basmati rice: 1 cup cooked White flour pasta: 1 1/4 cup cooked Adding Good Carbohydrates Eat more fruits, vegetables, and whole grains Carbohydrates from fresh sources of food should give you the bulk of your calories for each day. Start the day with whole grains Try old-fashioned or steel-cut oats. If you're a cold cereal person, look for one that lists whole wheat, oats, barley, or other grain first on the ingredient list. Use whole-grain breads for lunch or snacks Read the label to make sure that whole wheat or other whole grain is the first ingredient listed. Try a new grain Add some new grains to your diet. Try brown rice or bulgur, wheat berries, millet, or hulled barley with your dinner. Try whole wheat pasta If the whole-grain products are too chewy for you, add half and half to your dinner or look for those that are made with half whole-wheat flour and half white flour. Calculating our Intake 1 teaspoon of sugar weighs 4 grams If a product has 40 grams of sugar, 40 divided by 4 = 10 teaspoons of sugar 1 gram of carbohydrates/sugar = 4 calories 40 grams of sugar = 160 calories