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  • Carbohydrates in Nutrition

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    Cristina Mac
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    This document discusses carbohydrates and addresses some misunderstandings about them. It explains that carbohydrates come from photosynthesis and the simplest form is glucose. While simple sugars like glucose provide energy, complex carbohydrates like starch and fiber are more beneficial as they slow digestion and help control blood sugar levels. The document recommends choosing complex carbohydrates found in fruits, vegetables, and whole grains over those with added sugars. It suggests aiming to get 25-40 grams of fiber each day from a variety of high-fiber foods.

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    Carbohydrates in Nutrition

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    This document discusses carbohydrates and addresses some misunderstandings about them. It explains that carbohydrates come from photosynthesis and the simplest form is glucose. While simple sugars like glucose provide energy, complex carbohydrates like starch and fiber are more beneficial as they slow digestion and help control blood sugar levels. The document recommends choosing complex carbohydrates found in fruits, vegetables, and whole grains over those with added sugars. It suggests aiming to get 25-40 grams of fiber each day from a variety of high-fiber foods.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    26 views4 pages

    Carbohydrates in Nutrition

    Uploaded by

    Cristina Mac
    This document discusses carbohydrates and addresses some misunderstandings about them. It explains that carbohydrates come from photosynthesis and the simplest form is glucose. While simple sugars like glucose provide energy, complex carbohydrates like starch and fiber are more beneficial as they slow digestion and help control blood sugar levels. The document recommends choosing complex carbohydrates found in fruits, vegetables, and whole grains over those with added sugars. It suggests aiming to get 25-40 grams of fiber each day from a variety of high-fiber foods.

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    © All Rights Reserved
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    of 4

    2/9/12

    Are Carbohydrates Misunderstood?

    Carbohydrates in
    Nutrition
    Vegetarian Food Instructors Course!
    NAD Health Summit!
    Orlando, FL!
    January 30 - February 3, 2012

    !
    2003- World caught up with a
    Carbohydrate phobia. It seemed
    like all carbohydrates were bad.!
    !
    What is the problem?

    Where do Carbohydrates Come From?

    "
    Carbohydrates are made in
    the photosynthesis process."
    !

    The most simple


    carbohydrate (sugar) is
    glucose !
    !
    Main energy source of the
    body

    Glucose Molecule

    Glucose is a simple sugar


    or monosaccharide.!
    !
    We can think of glucose as
    a simple building block and
    source of energy.

    2/9/12

    Another disaccharide
    Galactose ( milk sugar)

    Double Sugars
    Sucrose = fructose +
    glucose!
    Maltose = glucose +
    glucose!
    Lactose = galactose +
    glucose

    Other disaccharides

    Sucrose Molecule

    Fructose!
    !
    !

    Polysaccharides: Complex sugars like:


    !

    Starch - Energy Storing !


    !

    !(< 1300 glucose molecules from plants)!

    Glycogen Energy Storing!


    !

    !(Glucose storage in animals) !

    2/9/12

    Dietary Fiber
    1. Insoluble!
    Complex structure of glucose molecules constructed
    in such a way as digestive enzymes cannot break
    then down.!

    3 glucose molecules

    2. Soluble!
    Starch that retard starch digestion, stabilizing
    release of glucose in the blood stream.!

    3. Resistant Starch!
    Starch that escapes digestion in the small intestine
    of healthy individuals

    Why Use Complex Carbohydrates?

    Why Use Complex Carbohydrates?

    !
    1. Sucrose alone is too concentrated.!
    !
    2. Vitamins and minerals are used in
    metabolism of carbohydrates; refined
    sugars have no vitamins and mineralscould result in depletion of nutrient stores in
    the body

    3. Fiber (complex carbohydrate) slows the


    digestion of glucose.!
    !
    4. Complex carbohydrates slow digestion
    resulting in better blood sugar control.!
    !
    5. Greater satiety

    Dietary Guidelines Regarding


    Carbohydrates
    1. Choose fiber-rich fruits, vegetables and whole
    grains often (consistently?)!
    !
    2. Choose and prepare foods and beverages with little
    added sugar or caloric sweeteners.!
    !
    3. Reduce the incidence of dental caries by practicing
    good oral hygiene and consuming sugar and starchcontaining foods less frequently. !

    How Much Fiber Do I Need?


    !
    Recommendation: 14 grams (0.5 ounces) of dietary fiber
    per 1000 calories.
    Dietary Guidelines 2005!

    !Others recommend 25 to 40 grams total dietary fiber per


    day. !
    !
    !
    !!
    !

    2/9/12

    Summary
    Choose complex carbohydrates for their
    health benefits.!
    !
    Know various names for sugar (evaporated
    cane juice)!
    !
    Plan menus to include dietary fiber on a
    daily basis. (What foods are high in fiber?)

    Questions and
    Comments?

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