Download Carbohydrates - Carone Fitness

Lesson 2.1
Carbohydrates
By Carone
Fitness
Carbohydrates
Carbohydrates are an essential
nutrient and energy source for
your body. This lesson
discusses the functions of
carbohydrates, what they are,
where they can be found, and
how they are used.
1
Carbohydrates
Energy Source
Carbohydrates are the main energy
source for your body.
body Because of this,
this
they should make up about 60% of your
diet.
Carbohydrates provide 4 calories of
energy per gram.
Carbohydrates
Food Sources
Sources of carbohydrates include:
•
•
•
•
•
•
Grains
Starches
Cereals
Fruits
Vegetables
Sugars
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Carbohydrates
Sugars
The body utilizes carbohydrates by
b ki th
breaking
them d
down iinto
t simple
i l sugars.
Once carbohydrates are broken down
into simple sugars, they are then
transported through the bloodstream to
all the cells in the body. This sugar is
what provides the cells with energy.
Carbohydrates
Monosaccharides
There are three forms of simple sugars,
known as monosaccharides.
monosaccharides
1. Fructose: simple sugar commonly
found in fruits
2. Galactose: simple sugar commonly
found in milk
3. Glucose: simple sugar found in
most other carbohydrate-rich foods
3
Carbohydrates
Disaccharides
When two simple sugars bond together,
they become a unit known as a
disaccharide. Some examples of
disaccharides are found below.
Sucrose, which is essentially table
sugar, is a disaccharide formed by
glucose and fructose. Sucrose can be
found in sugar cane and sugar beets.
Lactose is a disaccharide formed by
glucose and galactose. Lactose is found
in milk.
Carbohydrates
Polysaccharides
Polysaccharides are formed
by
y long
g chains of g
glucose.
Polysaccharides can be found
mainly in high-fiber and starchy
foods.
4
Carbohydrates
Simple vs. Complex
Carbohydrates can be divided into two
categories:
t
i
1. Simple Carbohydrates
2. Complex Carbohydrates
Monosaccharides and disaccharides
are simple carbohydrates.
Polysaccharides are complex
carbohydrates.
Carbohydrates
Simple Carbohydrates
Many foods, such as candy and junk
food are made up of simple
food,
carbohydrates.
These foods are often referred to as
“empty calories” because the energy
produced from the simple sugars is not
substantial. Simple carb food sources
such as candy and pop are generally
high in sugar and calories, yet do not
provide the body with essential minerals,
vitamins, or other nutrients.
5
Carbohydrates
Simple Carbohydrates
Eating simple carbohydrates
may provide the body with a
short burst of energy.
However, when eating mainly
refined sugars, the short
energy-high will usually end in
a physical and emotional
“crash”--or feelings of
tiredness fatigue
tiredness,
fatigue, and
exhaustion.
Carbohydrates
Complex Carbohydrates
Complex Carbohydrates are made up
of starches and fiber,
fiber including:
•
•
•
•
•
Fruits
Vegetables
Dried beans & peas
Potatoes
Grains
Complex carbohydrates provide the body
with energy over a longer period of time
and are generally rich in other nutrients
as well.
6
Carbohydrates
Grains
Whole grains are the healthiest kinds of
grain because they provide the most
vitamins and minerals and are often rich
in fiber.
Refined grains such as white flour and
white rice are considered “processed”
foods that are generally stripped of their
nutrients and fiber.
In general, it is recommended that the
bulk of one’s diet come from whole-grain
carbohydrates as well as fruit and
vegetables.
Carbohydrates
Whole Grains
Examples of whole grains
include:
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Whole wheat flour
Cracked wheat
Oatmeal
Brown rice
Whole cornmeal
Popcorn
Whole wheat bread
Whole wheat crackers
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Carbohydrates
Conclusion
Because carbohydrates are
our body’s
body s main energy
source, we need to consume
plenty of carbohydrates each
day. However, it is important to
focus mainly on complex
carbohydrates, as they provide
more energy and are generally
more nutrient dense.
Presented
By Carone
Fitness
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