Carbohydrates

Sources and functions in the body

Agenda:

Functions in the body Sources of carbohydrates Complex and simple

“carbs” Fiber Rice and Pasta Quick Breads Additional Information

Functions in the Body

Primary function: Provides energy Carbohydrates are the body’s most preferred source

of energy Supply energy for the body’s autonomic

activities (i.e. heart, breathing, nervous system) The more physical work we perform, the more

carbohydrates we must consume Excess carbohydrates are stored in the liver and

converted to fat (adds weight)

Sources of Carbohydrates

Most “carbs” come from plants Three types:

1. Starches: complex carbs Bread, cereal, potatoes, pasta, rice and legumes (dried peas

and beans)

2. Sugar: simple carbs White bread, pancakes, muffins, pastries, cakes, cookies,

etc…

3. Cellulose: non-digestible fiber Bran, whole grain foods, raw vegetables and fruit especially

with the seeds and skins, nuts and seeds, and popcorn

Complex and Simple Carbohydrates Carbohydrates break

into sugars and starches

Complex carbs are starches

Simple carbs are sugars

Complex Carbohydrates

Supply energy, other nutrients, and fiber Starch: body breaks down into simple sugars

The body has to break down all sugars and starches into glucose to use it

Starches supply the body with long sustained energy

All starchy foods are plant foods Seeds are the richest source – 70% of their weight is

starch

Sources of Complex Carbs

Staples (most important source) USA, Canada, and Europe: wheat Orient (Asia): Rice South America: Corn Other staples: millet, rye, barley and oats

2nd most important starch source: beans and peas

3rd most important starch source: tubers (potatoes/yams)

Simple Carbohydrates

Sugar: fruit, fruit juice, table sugar, honey, soft drinks, and other sweets

Quick energy: usually no other nutrients or fiber

Types of Sugar

Glucose: major simple sugarBasic source of energy for all living thingsProvides quick energySometimes called blood sugarNearly all plants contain glucose

Sucrose: table sugar (from beat or cane source)Found in some fruits and vegetables

Types of Sugar Continued

Fructose: Fruit sugar Found in fruits and sap

Maltose: Malt sugar Found in grains

Lactose: Milk sugar Principal carb found in

milk

The Magical World of Fiber Fiber prevents:

Diverticulosis Rectal and Colon Cancer Constipation

Found in whole grains (bran), brown rice, skins, and seeds of fruits/vegetables

Also called roughage and cellulose Attracts water to our intestines to aid in digestion Need to drink plenty of water or fiber can slow down or

even block bowel function Must eat 20-35 grams according to the National Cancer

Institute. To add fiber to a recipe: add bananas, raisins, berries,

and replacing white flour with whole wheat flour

Brown Rice: the whole grain form of rice (better for you)

Long Grain: stays dry and fluffy Instant Rice: precooked and then dehydrated,

cooks quickly and yield is double Cooking Rice:

Covered in simmering water Triples in bulk

Rice

Pasta

Facts: Pasta dishes are usually low cost entrees Store pasta in a tightly covered container at room

temperature Cook Pasta: uncovered in a large amount of

boiling water, stirring occasionally, doubles in bulk

Pasta test for doneness: al dente (meaning firm to the tooth) If overcooked- becomes chewy

Quick Breads

Non-yeast, leavened flour based products, generally quick and easy to prepare Muffins, pancakes, waffles, biscuits, nut/fruit bread etc.

Over-mixing causes the product to become tough Leavening Agents: baking powder, eggs, baking soda and

steam Flour: main ingredient and provides structure Liquid: provides moisture Fat: provides tenderness, richness, and some flavor Salt and Sugar: provides flavoring Two types: batter, dough

Additional Information

60% of our daily food comes from carbohydrates

According to the new food pyramid:We need 6 ounces of grains every day; 3 of

those ounces need to be whole grains.We need 2 cups of fruit and 2.5 cups of

vegetables everyday (also carbohydrates)