Simple and ComplexCARBOHYDRATES

We get most of our carbs from the grains group.Almost all of our carbohydrates come from plant food sources.

Carbohydrates (Carbs)

The main function of Carbohydrates is to provide energy. Carbohydrates provide 4 calories per gram.If we eat more carbs than our bodies need for energy, they get stored as fat. Carbohydrates are found in grains, fruits, vegetables, legumes and sugar.Carbohydrates can be broken down into three categories:Simple Carbs (Sugars)Complex Carbs (Starches)Fiber a form of a complex Carb

Carbohydrates (Carbs)

These are broken down and digested very quickly.

Simple SugarsExamples include: table sugar, fruit, fruit juice, sugary drinks, milk

Examples include: whole grains, cereal products, dry beans/legumes, brown rice, pasta

These take longer to digest and provide sustained energy. They break down into simple sugars in the digestive process

Complex Starches

Types of SugarSUGAROTHER NAMEFOOD SOURCESGlucoseBlood SugarFruit, Veggies, GrainsSucroseTable SugarTable Sugar, Sugar CaneFructoseFruit SugarFruitMaltoseMalt SugarGrainsLactoseMilk SugarMilkComplex carbohydrate that helps in the digestion process.

Fiber

FiberThe average American does not get enough fiber in their diets.The National Cancer Institute recommends that the average person gets 20-35 grams of fiber every day.Two other common names for fiber are: Roughage or Cellulose.8Fiber is important because it attracts water to the intestines and helps move food through your system faster. You have to have water along with fiber or it is not as effective and can slow down or block normal bowel functionBenefits of fiber include a lowered risk of constipation, diverticulitis, hemorrhoids, and colon or rectal cancer. It also keeps bowel movements soft in form

Fiber9The two types of fiber and their functions are: 1. Soluble: Helps to lower total blood cholesterol 2. Insoluble (Cellulose) Helps move food through the body- will NOT digest or dissolve. Fiber only comes from plant food sources. You cannot get fiber from animal food sources.Two Types10Foods that are high in fiber include: Foods high in fiber include: fruits and vegetables (especially the skins or peels), whole grains, dry beans/legumes, bran cereals Nuts, split peas, lentils

High in Fiber

11Ways to increase fiber in the diet:1. Add whole grains2. Use whole wheat flour3. Eat the skins

Increase Fiber12Wheat Kernel

Wheat is milled to produce flours that are used in pasta, crackers, cereals and other high fiber foods. Endosperm Provides: StarchProtein

*This is the LEAST beneficial part. 13Wheat KernelGerm Provides: IronZincB VitaminsVitamin EUnsaturated Fatty AcidsOther Trace Minerals

*This is the MOST beneficial part. 14Wheat KernelBran Provides: FiberVitaminsMinerals

15When a product claims that it is Whole Wheat or Whole Grain, it must use the entire wheat kernel, or all three parts

Other products, like white bread, usually only use the endosperm which is the least beneficial part of the wheat kernel.

16Fortification: some of the nutrients that were lost in processing are added back into the product.Enriched: 10% of the Daily Value for the nutrient is being added.

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