CARBOHYDRATES

The simple Sugar and

not so simple Starch
 Can you live without sugar?
• Soda/Punch
• Cookies
• Candy
• Chocolate
• Desserts
• Sugary Cereals
• Ice cream
 CARBOHYDRATES

Carbohydrates
give the body energy.
They are the best
source of fuel for the
body. Carbohydrates
also help to digest
protein and fat.
 CARBOHYDRATES

45-65% of
our food should Carbs
Protein
come from Fats

carbohydrates.
 CARBOHYDRATES

If we eat more
carbohydrates than
are needed for energy,
the extra is stored in
the liver or in the
tissues as fat.
 Carbohydrates are grains, fruits,
vegetables, legumes and sugar.
 Types of Carbohydrates
▪ Simple carbohydrates
- Monosaccharides (single sugars)
- Disaccharides (double sugars)

▪ Complex carbohydrates
- Polysaccharides (many sugars)
 Simple Carbohydrates
Simple carbohydrates are quick
energy sources. They come from sugar.
They do not usually supply any other
nutrients or fiber.
Simple Sugars
Monosaccharides
(C6H12O6)
- Glucose
- Fructose
- Galactose
 Monosaccharides
Glucose – dextrose or blood sugar

1. Primary fuel for the body

2. Found in all disaccharides &
polysaccharides
 Monosaccharides
Fructose – fruit sugar

1. Found in fruit, honey, syrup

2. Converts to glucose in the
body
 Monosaccharides
Galactose – part of lactose

1. Found in milk
2. Converts to glucose in the
body
Simple Sugars
Disaccharides

Maltose
Sucrose
Lactose
 Disaccharides
Sucrose – table sugar

1. Glucose + Fructose
2. Refined from sugar beets &
cane
 Disaccharides
Lactose – milk sugar

1. Glucose + Galactose
2. Lactose intolerance – missing
digestive enzyme needed to split into
two monosaccharide parts to absorb it
 Disaccharides
Maltose – malt sugar

1. Glucose + Glucose
2. Found in germinating seeds &
used in fermentation to produce
malted beverages (beer, whiskey)
 Complex Carbohydrates
Complex carbohydrates
supply longer lasting energy, as
well as other nutrients and fiber
that the body needs. They are a
better choice.
 Complex Carbohydrates
Complex carbohydrates come from
starchy foods such as whole grains, flour,
seeds, nuts, vegetables and fruits.
Complex Carbohydrates
Polysaccharides

Glycogen
Starches
Fibers
 Disaccharides
Glycogen – long chains of glucose
found in animals

1. Stored in liver & muscles

2. Helps maintain blood glucose
and important source of “quick
energy”, esp. during exercise (lasts
only about 12 hrs)
 Disaccharides
Starch – long chains of glucose found
in plants

1. Cereal grains (wheat, rice,

corn, etc.), legumes (beans & peas),
and root vegetables (potatoes, yams)
 Disaccharides
Fiber – mostly indigestible CHO;
gums, mucilages, lignin
1. Component of plant cell
walls
2. Classified according to
solubility in water
3. Abundant in whole grains,
legumes, fruits and vegetables
 Recommendations:

➢Eat less foods with added sugar.

➢Choose fiber-rich fruits, vegetables and
whole grains more often.
➢Eat beans several times a week.
➢Brush teeth after eating foods
with sugar and starch.

SO . . .
 The No-Sugar Challenge
• Soda/Punch
• Cookies
• Candy
• Chocolate
• Desserts
• Sugary Cereals
• Ice cream
Take the challenge today!
 How do you know if a
food has added sugar?
✓Check out the Food Label:

Total Carbohydrate (g): Dietary Fiber,

Sugars, Other Carbohydrates (Complex)

List of ingredients: sugar, brown sugar, juice

fruit juices, molasses, honey, syrup, malted
corn sweetener, corn syrup, maltose,
fructose, lactose, glucose, dextrose