CarbohydratesCarbohydrates

About carbohydrates

• Three forms of carbohydrates

• Carbohydrates and health

• Carbohydrates and dental health

Three forms of carbohydrates

• Sugars

• Starches

• Fiber – provides bulk in diet and helps intestines work• Binds cholesterol• Helps control blood glucose

Major sources of energy

Sugars

• Several forms of sugar, but glucose is the sugar in the blood and used for energy by cells

• Sucrose and lactose are examples of sugars in food

• Glucose is essential!

Sources of sugar

Added to foods• Cane• Beet sugar, syrup,

honey, molasses, and corn syrup

Found in foods• Fruits• Vegetables• Many grains (wheat

and rye)• Milk (lactose)

• Some people cannot digest lactose

Sugar consumption in America

24 percent of average caloric intake comes from sugar

• 6 percent natural forms (fruits, vegetables, and dairy)

• 18 percent added sugar (beverages, baked items, candy)

• One cup of sugar yields 770 calories

Starches

Sources• Many plants, especially “grain” foods

• Wheat, corn, rice, oats, rye and barley• Grains are made into cereals, flour, pasta, and

many bread products

• Starchy vegetables• Potatoes, sweet potatoes, corn, beans, and peas

Fiber

• A carbohydrate, but cannot be digested

• Structural part of plants (stems of celery, leaves of cabbage, and bran of wheat kernel)

Fiber

• Insoluble Fiber passes through the intestines intact.

• Soluble Fiber becomes viscous in water. This fiber binds cholesterol in the intestines and helps to regulate blood glucose.

Role of fiber in the diet

• Bulk to diet (gives feeling of fullness)

• Needed for normal functioning and health of digestive tract

• Helps to decrease cholesterol

• Helps to regulate blood glucose

• Protects against bowel disorders

• Other functions?

Nutrition of carbohydrate foods

• 1 gram carbohydrate yields 4 calories

• Fiber has 0 calories

• Sugar is an “empty calorie” food

• Breads, cereals, fruits, and vegetables are better carbohydrate choices, because they also contribute vitamins and minerals

Amount of carbohydrate recommended by 2010

Dietary Guidelines

• 50 to 60 percent of daily calories should be from carbohydrates

• On a 2,000 calorie diet:• 6 ounces from the grains group• 2½ cups from the vegetable group• 2 cups from the fruit group• 3 cups from the dairy group• Sparingly from concentrated sweets

Carbohydrates and health

Some people must monitor their carbohydrate intake

• Diabetes• Hypoglycemia• Lactose intolerance

Carbohydrates and dental health

• Table sugar (sucrose) is associated with the development of tooth decay• Corn syrup, molasses, maple syrup, and

white and brown sugar, sweet drinks, and gum

• Sucrose is especially damaging if eaten between meals and if sticky

Process of tooth decay

• Bacteria in mouth interact with sucrose in foods to produce acids

• Acids eat away at teeth and cause decay

To avoid tooth decay

• Do not eat large amounts of sucrose between meals, especially sticky candy

• Brush and floss teeth often

• Chew sugar-free gum

Take home message

• Eat more starchy and fiber-rich foods

• Make half your grains whole

• 50 to 60 percent of calories should come from carbohydrates

• Avoid foods with large amounts of sucrose to prevent tooth decay

QuestionsReference: United States Department of Agriculture 2010 Dietary

Guidelines, www.ChooseMyPlate.gov, September, 2012

Graphics: Microsoft Word

Adapted from materials developed by:Janet Tietyen, PhD, RD, LDExtension Specialist for Food and Nutrition2003

Jackie Walters, MBA, RD, LDExtension Specialist for Nutrition Education Programs

September 2012

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