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Carbohydrates!!!
TWO TYPES:
Simple = sweet/sugar
Complex = starches/fibrous
Carbohydrates Primary Function:

Carbohydrates are the
element of our food
that supplies ENERGY!

Carbohydrates also
play a vital part of the
digestive process, and
of the metabolism and
oxidation of protein and
fat.
Carbohydrate tidbits:
Carbohydrates make up the largest
volume of our daily food. Fifty-five to
sixty percent of our food should come
from carbohydrates.
 Carbohydrates are found in every food
group, but are limited to only the beans
and some nuts in the meat group. They
are also readily found in sugars.

What happens when you eat a lot of carbs?

If we take in more carbohydrate than is
needed for energy, the unused portion is
stored in the liver or the tissues as fat.
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Carbohydrates come mainly from plant
sources, although milk and milk
products contain some carbohydrates in
the form of lactose.
Calories Per Gram: 4 Calories
TO NOTE:
PROTEIN = 4 calories/grams
FAT = 9 calories/gram
Simple Carbohydrates: Sugars!
SWEET....SWEET....SWEET....SWEET....SWEET
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Quick energy source
Contain refined sugars
Often have few
essential vitamins,
mineral or fiber
Examples: fruits, fruit
juice, milk, yogurt,
honey, molasses, and
candy/treats, sugar, etc.
Simple Carbohydrates
The suffix “ose” means sugar. Some of the basic
ones (simple carbohydrates) include:
Sucrose: table sugar;
b) Fructose: fruit sugar
c) Lactose: milk sugar
d) Maltose: malt sugar (found in barley)
e) Glucose: blood sugar and grape sugar.
a)
Complex Carbohydrates: Starches!
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Take longer to digest to
supply long-term energy
Contain tons of fiber,
vitamins & minerals
4 calories/gram
Examples: whole grains,
dried beans, cereals,
rice, pasta, vegetables
Carbohydrates are broken down during the digestion
process into:

Sugars

Starches
The body has to break down all simple (sugar) and
complex (starch) carbohydrates into glucose to use
it.
Complex Sources

Whole grains

Dried Beans

Rice

Pasta

Cereal products
The parts of Grain:
Endosperm: starch
and protein
Germ: unsaturated
fatty acids, “B”
vitamins, vitamin E,
iron, zinc, and other
trace minerals
Bran: fiber, vitamins
and minerals
More carbohydrate tidbits:

All starchy foods are plant foods, seeds are
the richest source; 70 percent of their weight is
starch.
 The second important source of starch is the
bean and pea family. These include dry beans
found at your local supermarket such as lima
beans, pinto beans, kidney beans, black-eyed
peas, chickpeas (garbanzo beans), and
soybeans. These vegetables are about 40
percent starch by weight and also contain a
substantial amount of protein.
Complex carbs are a great
staple energy!

Many human societies have a staple grain
from which their people derive their food
energy. In Canada, the United States, and
Europe the staple grain is wheat. Rice is the
staple grain of the Orient. Corn is the staple
grain of much of South America and the
southern United States. The staple grains of
other peoples include millet, rye, barley, and
oats. In each society a bread, meal, or flour is
made from the grain and is then used for many
purposes. These staple foods are the major
source of food energy for people of the world.
They support human activity and energy.
Any questions?
The End...
Next up:
Fiber, Rice and Pasta
Fiber

Fiber is also known as
Cellulose/roughage.

It attracts water to our intestines, moves
food through the intestines faster.

Fiber helps keep bowel movements soft
in form; reduces problems related to
constipation.
Foods high in fiber include:

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Fruits
Vegetables
Whole grains
Legumes
Bran cereals
Dry beans
Nuts/seeds
Split peas
Lentils
Cellulose is a non-digestible fiber.
Our bodies cannot digest or absorb fiber.
 In the small and large intestine fiber attracts water just like a
dry sponge soaks up water. When fiber acts like a sponge the
amount of material in the intestine is increased. Therefore,
fiber creates bulk in the diet.

Fiber continued…
You need to drink plenty of liquids,
otherwise fiber can slow down or even
block bowel function.
 The National Cancer Institute
recommends 20-35 grams of daily fiber!
 Fiber may reduce risks of diverticulosis,
colon and rectal cancer.

Best fiber contributors
The largest contributors of fiber to our diet are:

Grains

Fruits
 Vegetables
Eat more of these and you’ll be happier!
If you don’t believe me you may be
longer in here…
Rice
Long Grain
Stays dry and
fluffy
Short Grain
Sticks
together- good
for eating with
chopsticks
Instant
Brown
Is dehydrated,
precooked,
cooks quickly,
doubles in
quantity
Is the whole
grain form,
most nutritious!
Cooking Rice:
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Bring water to a boil.
Add rice, cover with a lid
and reduce heat to a
simmer.
Do not remove the lid
while rice is cooking.
Turn heat to low
Simmer for 20 minutes

Triples in
bulk/quantity:

One cup of uncooked
rice makes three cups of
cooked rice. Ratio is 1:3
Pasta Facts:

Low cost

Store in tightly
covered container

Store dry pasta at
room temperature
Cooking Pasta:
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Boil water to boil.
Slowly add pasta to keep
rolling boil.
Cook uncovered!
Cooks 8-10 minutes until
pasta is al dente (firm to
the tooth), stirring
occasionally.
Doubles in
bulk/quantity:
One cup of uncooked
pasta makes 2 cups of
cooked pasta. (Ratio 1:2)