THANK YOU TOMRS. COUZENS AND MRS. DELINGHER

Carbohydrates

Purpose

Purpose: To Provide Energy!!!!!1 gram of Carbohydrates = 4 calories

55-65% of daily calories should come from Carbohydrates

Why?

There is no US. RDA for carbohydrates

RDA = Recommended Daily Allowance

The US government sets guidelines for what the average American should eat.

Quantities are based upon a 2000 calorie a day diet.

How much?

How much sugar does the average American consume per day?

22 to 30 teaspoons per day (350 to 475 calories)

How much sugar should we consume per day?

Women: 6 ½ teaspoons (100 calories)

Men: 9 1/2 teaspoons (150 calories)

Where’s the Added Sugar?

Don’t dress carbs with fat!Don’t dress carbs with fat!

Hidden Sugars in Our Diets Include:Hidden Sugars in Our Diets Include:

Croutons and high fat salad dressings

Baked potato with sour cream

Spaghetti parmesanBroccoli with

cheese sauce

KetchupSalad DressingsCerealsSoupsSpaghetti SaucesIntense milks

WARNING!!!

Complex CarbohydratesComplex Carbohydrates

Monosaccharide Glucose Fructose Lactose

Disaccharide Maltose Sucrose Galactose

Polysaccharide Starches

Types of Sugar(majority comes from plant sources, except

lactose)

Simple SugarsSimple Sugars

Simple Sugars

Bonds are easily broken by digestion

Tend to taste sweet

Dissolves in water

Body burns quickly

Monosaccharide – 1 sugar molecule

Glucose - single sugar molecule

Fructose – found in fruit & veggies

(Most fruits’ sugar content is 10 – 25%)

Lactose – sugar found in milk(Cow’s milk is 5% lactose by volume)

Simple Sugar

Disaccharide- 2 monosaccharides linked

together

Maltose – found in beer, whiskey

Sucrose – table sugar

Galactose – found in milk

LOOK AT THE LABEL!

•ANYTHING THAT ENDS IN –OSEEX. DEXTROSE, MALTOSE

•CORN SYRUP•HIGH FRUCTOSE CORN SYRUP

MODIFIED CORN STARCH

How do I know if I am eating a simple sugar?

Complex Carbohydrates

Many chemical bonds

Tend not to be as sweet

Take longer to digest

Polysaccharides - many chemical bonds

Examples:Starches, Grains, Rice, Beans,

Legumes

Why should you choose complex carbohydrates over simple carbohydrates?

Complex take longer to burn so you feel fuller longer

More vitamins and mineralsIf unprocessed, usually an excellent source of

fiber

Diabetics! People used to believe simple sugars caused blood sugar to spike dangerously quick, while complex carbs caused a slower spike in blood sugar. NOT TRUE! Some complex carbs, like rice, can cause blood sugar levels to climb faster.

Glucose = single sugar molecule

Glucose is the name of the single sugar molecule found in the body (blood sugar)

It is either burned by cells for energy, discarded, or turned into fat and stored.

Normal glucose levels are from 70 -120 mg.

If all sugar ends up as glucose, why eat the natural fructose and not the cookies?

You are getting the vitamins, minerals, antioxidants, and fiber that go with it.

NUTRIENT DENSE!!!!

What happened to my carrot?

Some veggies lose sweetness as the simple sugars become starches Example = carrots

Some fruits become sweeter as the starches become simple sugars Example = bananas

Sugar in the Body

Glucose – sugar found in blood. Carries energy to cells.

Glycogen – sugar stored in the body (mostly in muscles and liver) to provide quick extra energy.

Fat – If unused or discarded, glucose is stored as fat.

CAVITIESGOUT

LINKED TO CANCEROBESITY

RESISTANCE TO LEPTINCARDIOVASCULAR DISEASE

TYPE 2 DIABETESREPLACES MORE HEALTHFUL FOODS

Why Is Sugar Bad?

1. Cavities!!!!!Sugar encourages cavities in two ways:

1.By sitting on your teeth, it provides bacteria a great dinner so the bacteria can grow strong and devour your enamel.

2.2. The metabolism of sugar requires calcium. To break down sugars in the body it pulls calcium from bones and teeth.

2. Gout

Uric acid is a chemical created when the body breaks down substances called purines. Purines are found in some foods and drinks, such as liver, anchovies, dried beans and peas, beer, and wine

When the blood contains excess uric acid, it leaves the acid in the joints where it can cause severe pain.

Fructose increases uric acid output in people.

3. Cancer

YOU CAN LIVE LONGER ON PURE WATER ALONE, THAN ON WATER MIXED WITH REFINED SUGAR.

4. Sugar maypromote over-eating

Leptin is a hormone produced by fat cells. It tells your brain when you have had enough calories.

If you never get that signal, you are still hungry.

High fructose diets can cause people to become leptin resistant, so they do not feel full.

Choose natural carbs like grains and fruits, to get more fiber so you feel fuller faster.

5. Cardiovascular Disease

Fructose may boost visceral fat, which is linked to a higher risk of heart disease and diabetes.

Fructose raises triglycerides. The liver absorbs the fructose, turns it into fat, then puts the fat back into the bloodstream.

Too Much Sugar = Too Little Nutrition

Moderation is Key!!!!