Download The Preferred Body Fuel

___________________: The
Preferred Body Fuel
Carbohydrates game:
http://www.doctoroz.com/videos/dont-ditch-carbs
Carbohydrates: One of 6 essential nutrients and are your
body's main source of energy - should be the bulk of your diet.
Made up of carbon, hydrogen, and oxygen.
Types:
• Monosaccharides (made of single sugar units)
• Sugars
• Glucose (blood sugar)
• Fructose (fruits and honey)
• Galactose – bonds with glucose (sugar in milk)
• Disaccharides (made up of 2 sugar units)
• Sugars
• Sucrose (table sugar)
• Maltose (found in some grains)
• Lactose (milk)
• Polysaccharides (made up of many sugar units)
• Starches (corn, potatoes, bread)
• Fibers (plant foods only)
Simple vs. complex carbs
• Monosaccharides and disaccharides are _________________
• High in simple sugars
• Candy, syrups, soft drinks
• Polysaccharides are ______________
• High in starch and fiber
• Breads, cereals, rice, pasta, and veggies
• http://www.youtube.com/watch?v=6esFOqj_IaY
How your body uses carbs
• Eating carbs sets off a complex chain of events in your
body
• Carbs must be in the form of _____________ for cells to use
• Digestive system breaks down poly and disaccharides into
monosaccharides (glucose)
• When the amount of glucose in the blood rises, insulin is
released from the pancreas – helps to lower blood glucose
back to normal
• Body cells burn glucose for energy
• If the cells do not have immediate energy needs, excess
glucose is converted to glycogen and stored (2/3 is stored in
muscles as an energy source)
• The liver stores the rest, but can only store so much.
• Too much makes your liver convert the excess carbs into fat.
• Too little and the body breaks down protein and fats for energy
Hunger vs. Appetite
• Complex carbohydrates take longer to digest than simple CHO.
This gives complex carbohydrates great satiety value.
• ______________ is the feeling of fullness after you have eaten
food. If the sandwich you eat is higher in complex carbs, you
are likely to feel fuller longer after eating vs. having a candy
bar for lunch.
• http://gurumagazine.org/food/bacon-or-bagel-which-is-best-for-breakfast/
Functions
• Produce _________________
• Provide 4 calories of energy per gram
• Body can use and store them efficiently
• When stored forms of carbs become depleted, you feel signs of fatigue
• Spare ________________
• Body is less efficient in using proteins for energy
• Body should use proteins to build and maintain cell structures
• Eat adequate carbs so you spare proteins for more vital roles
• Break down ___________
• When fats are not broken down completely, compounds called ketone bodies are
formed
• Collect in bloodstream and make it more acidic than normal (can cause damage to cells and
organs-ketosis).
• Breath smells of nail polish remover, nauseous and weak, coma, death
Functions cont’d.
• Provide ____________ in the diet
• Fiber is responsible – promotes normal digestion and helps intestinal muscles
retain their tone
• Acts like a sponge and absorbs water
• Swells and makes you feel fuller
• Slows the rate at which the stomach empties
3 terms for fiber
• Dietary – nondigestible carbs - plant foods
• Functional – nondigestible carbs - added to processed foods to enhance health benefits
i.e. cereals and grains
• Total – sum of dietary and functional fibers
Meeting your carbohydrate needs
• Dietary Guidelines recommend ___________% of total calories come from
carbohydrates
• Rich sources of carbohydrates include:
How much is a serving? – Supertracker printouts!
• http://www.choosemyplate.gov/food-groups/grains-foodgallery.html#
Meeting needs
• The typical diet in the U.S. fails to meet recommendations for
carbs.
• Most Americans eat more carbs than recommended, but too many
are _______________ carbohydrates.
• How does your diet compare? Which do you choose more often?
• Do you choose
OR
• Do you choose
https://www.youtube.com/watch?v=o_RxfQqpkkE
Sugars
• Simple carbohydrates (sugars) in foods can be divided into 2
categories:
• Sugars that occur naturally in foods, are generally accompanied by other
nutrients
• Lactose in ______________
• ________________ in fruits
• Sugars added to foods at the table or during processing AKA refined sugars,
are separated from their natural sources for use as food additives
•
•
•
•
Soft drinks
Candy
Cakes
Processed foods (ketchup and cereal)
Sugars continued…
• Reduced fat and fat-free food products often contain much added
sugar
• Consumers try limiting their calorie intake by buying reduced-fat and fat-free
cookies, however these products often have as many calories as regular
cookies.
• Results in weight gain instead of weight loss
• Hidden sugars: http://laughingsquid.com/a-ted-ed-animation-uncoveringthe-hidden-sources-of-sugar-in-our-diets/
Starches
• _________________ source of fuel for your diet
• Body can burn them efficiently for energy
• Have a greater satiety value than simple sugars
• Many are also excellent sources of vitamins, minerals, and fiber
• Includes foods from the grain group, vegetable group and legumes
Fiber
• The DRI for 14-18 year old females is 26 grams per day.
• The DRI for 14-50 year old males is 38 grams per day.
• Based on intakes that have been shown to help protect against heart disease
• Most people need to double their current fiber intakes to meet these
recommendations
High fiber foods:
Fruits
Grains, cereal,
pasta
Legumes
Vegetables
Raspberries – 8
g/cup
Spaghetti, whole
wheat – 6.3 g/cup
Split peas – 16.3
g/cup
Artichoke – 10.3
g/medium
Pears – 5.5
g/medium
Barley – 6 g/cup
Lentils – 15.6
g/cup
Green peas 8.8
g/cup
Health questions related to carbs
• Are starchy foods fattening?
• Is sugar a hazard to your teeth? http://www.mouthhealthy.org/en/aztopics/d/diet-and-dental-health
Health questions related to carbs
• Does sugar cause hyperactivity?
• Is sugar addictive?
Does too much sugar
cause Diabetes?
• Diabetes is a lack of or an inability to use the hormone insulin.
• Sugars and starches in foods you eat are converted to glucose.
https://www.youtube.com/watch?v=MHlWM8_iqfA
www.foxnews.com/health/2014/11/16/understanding-diabetes-andbusting-myths