Download CARBOHYDRATES - Berkeley Heights Public Schools

• Bodies main source of energy for all of
activities
• Food is broken down into glucose which our
body uses as energy
FOR BRAIN & YOUR BODY !!!
How Much Do We Need ??
• 45 – 65 % of our daily calorie intake
2000 calories a day = 1000 calories should
come from carbohydrates
One gram = 4 calories
What Foods are Carbohydrates ?
All of them !!
(except the oil)
Simple
• Provides quick burst of energy
• Metabolized quickly & immediately enters
the bloodstream
The body quickly breaks down simple carbohydrates to use as energy. Simple carbohydrates are found naturally in foods such as fruits, milk,
and milk products. They also occur in processed and refined sugars such as candy, table sugar, syrups, and soft drinks. The majority of
carbohydrate intake should come from complex carbohydrates (starches) and naturally occurring sugars rather than processed or refined
sugars.
Complex
• Absorbed slowly into bloodstream so will get
energy for longer
time period
• Feel fuller longer so helps manage weight gain
Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in
foods such as peas, beans, whole grains, and vegetables. The body turns both simple and complex carbohydrates into glucose (blood sugar).
Glucose is used in the cells of the body and in the brain. Any unused glucose is stored in the liver and muscles as glycogen for use later.
Complex carbohydrate foods provide vitamins, minerals, and fiber that are important to the health of an individual. The majority of carbohydrates
should come from complex carbohydrates (starches) and naturally occurring sugars, rather than processed or refined sugars, which do not have
the vitamins, minerals, and fiber found in complex and natural carbohydrates. Refined sugars are often called "empty calories" because they
have little to no nutritional value.
Fiber
• Plant material that can not be digested
• Absorbs water which helps move food through
digestive tract (laxative)
• Reduces cholesterol, heart disease & diabetes
• Makes you feel full & prevents over-eating
• Does not provide calories
• Does not provide nutrients
Types
• Insoluble—fruit & vegetable skins
--passes through the intestines unchanged
resulting in a speeding process of the
digestive track which helps to reduce
colon cancer
• Soluble– beans,oats,broccoli,apples
-- dissolves in water forming a gel-like
consistency which lowers blood
cholesterol
Soluble
Insoluble
Fiber
Fiber Amounts
Recommended Intake = 35 g. a day
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Beans: Lentils/Lima/Baked (1 cup.) 15 g.
Peas (1 c.)
9 g.
Raisin Bran (1 c.)
8 g.
Whole Wheat Pasta (1 c.) 6 g.
Pear
5 g.
Bran Muffin
4 g.
Popcorn (3 c.)
4 g.
Orange
3 g.
Brown Rice (1 c.) 3 g.
White Rice
(1 c. ) 1 g.
Regular Pasta
( 1 c.) 1 g.