Partner up!Partner up!

Why is fiber a poor energy source for humans?What do you think happens to an enzyme

if you take it in pill form?How can you tell if the sugar in a product

is ‘added’ or natural?

The Working Fuel

CarbohydratesCarbohydrates

How much, of which ones?

GoodBad I dunno!

What foods contain carbs?What foods contain carbs?

What foods contain carbs?What foods contain carbs?

fruit vegetables

grainsgrain by-products

milk, yogurt honey, sugars

Easier yet, which are carb free?Easier yet, which are carb free?

How much is enough?How much is enough?~ 50%-60% Calories

◦Healthy carbs

<10% as added sugar ◦Women ~25g/day◦Men ~35g/day

Carbs: Simple and ComplexCarbs: Simple and Complex

Simple Carbs Simple Carbs aka ‘sugars’Mono-saccharides: glucose, fructose Di-saccharides: sucrose, lactoseSuffix ‘ose’ generally means carbohydrate

Time Out ….ThinkTime Out ….Think

Lactose is a natural sugar found in milk and its byproducts.

Lactose intolerance ≠milk allergy. How do they differ?

Sugar: Added or Natural?Sugar: Added or Natural?

Max added/day Men 35 g (9t.) Women 25 g (6t.)

Identify Source of SugarIdentify Source of SugarAdded, Natural Sugar, bothAdded, Natural Sugar, both

Fruit 100% fruit Juice Carrots, sweet potatoes, sugar peas

Plain yogurt vs. flavored yogurtRaisin bread vs. wheat bread Chocolate milk Peanut butter cookies

Cupcakes anyone?Cupcakes anyone?Evaluate your product using the Sweet Facts handout you brought to class. Ask a classmate or me if you need help.

Complex carbsComplex carbs• Polysaccharides (ps)many glucose units

• glycogen (storage carb in body)• starch and fiber (food)

Eating carbs results in weight gain.Eating carbs results in weight gain.

Not necessarily. Consuming more calories than needed…from any energy source…results in weight gain.

Pair and Share: a reviewPair and Share: a reviewWhich ENs are our fuels?Which one has the highest energy

value/g?Which one is unique due to its N

content?Which one is our #1 nrg source?

A preferred and versatile energy sourceSpare protein from use as a fuelHelp fat burn efficientlyNatural source of fiber#1 source of glucose

Why is glucose so special?

Carbs: a fuel and moreCarbs: a fuel and more

Glucose…gotta have it! Glucose…gotta have it! A versatile, clean burning fuelThe sugar in our bloodCommon to all carbsThe only fuel some cells use to make ATPStored, when in excess…as what?

In fact, its so special, we can make it…..but, from what?

Glycogen or Fat

Glucose can be made from…Glucose can be made from…Dietary (food) carbsGlycogen (stored in muscle and liver)Dietary and body proteins : (

Complex CHO Complex CHO ((Plant FormsPlant Forms) ) Starch Storage glucose in plants

Fiber Difficult to digest Not destroyed by cookingSoluble vs. insolubleImportant for;

GI tract healthheart healthsatietyelimination

<2 cal/g

See Table 12.5 for a list of high fiber foods

Fill up with whole food fiber!Fill up with whole food fiber!

Complex CHO Complex CHO (in animals)(in animals) Glycogen

◦Storage carb◦~ 2000 Cal/ 150 lb (70Kg) adult◦Diet and exercise alter glycogen reserves◦Stored with water◦Storage in liver/muscle

Partner up!Partner up!

Why is fiber a poor energy source for humans?What do you think happens to an enzyme

if you take it in pill form?How can you tell if the sugar in a product

is ‘added’ or natural?

Optional slidesOptional slides

Body Energy Stores 70Kg AdultBody Energy Stores 70Kg Adult

Review!Review!• What is the difference between natural

and added sugar? • Are either required in the diet?• Can you tell the difference between

added/natural sugar from a nutrition facts label?

• What is daily max. grams of added sugar recommended/day for each gender?