CARBOHYDRATESThe simple Sugar and

not so simple Starch

By Valerie Shaw

Can you live without sugar?

• Soda/Punch

• Cookies

• Candy

• Chocolate

• Desserts

• Sugary Cereals

• Ice cream

CARBOHYDRATES

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

CARBOHYDRATES

CarbsProteinFats

2. 45-65% of our food should come from carbohydrates.

CARBOHYDRATES

3. If we eat more carbohydrates than are needed for energy, the extra is stored in the liver or in the tissues as fat.

4. Carbohydrates are grains, fruits, vegetables, legumes and sugar.

Simple Carbohydrates

5. Simple carbohydrates are quick energy sources. They come from sugar. They do not usually supply any other nutrients or fiber.

Simple Sugars

6. Glucose or blood sugar is the basic source of energy for all living things.

7. Sucrose or table sugar is made from sugar beets or sugar cane.

8. Fructose is sugar found in fruit, honey and vegetables.

9. Maltose is grain starch broken down into sugar.

10. Lactose is milk sugar.

Complex Carbohydrates

11. Complex carbohydrates supply longer lasting energy, as well as other nutrients and fiber that the body needs. They are a better choice.

Complex Carbohydrates

12. Complex carbohydrates come from starchy foods such as whole grains, flour, seeds, nuts, vegetables and fruits.

Recommendations:

13. Eat less foods with added sugar.

14. Choose fiber-rich fruits, vegetables and whole grains more often.

15. Eat beans several times a week.

16. 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:Check out the Food Label:

Total Carbohydrate (g): Dietary Fiber,Total Carbohydrate (g): Dietary Fiber,

Sugars, Other Carbohydrates (Complex)Sugars, Other Carbohydrates (Complex)

List of ingredients: sugar, brown sugar, List of ingredients: sugar, brown sugar, juicejuice

fruit juices, molasses, honey, syrup, maltedfruit juices, molasses, honey, syrup, malted

corn sweetener, corn syrup, maltose, corn sweetener, corn syrup, maltose,

fructose, lactose, glucose, dextrosefructose, lactose, glucose, dextrose