thank you to mrs. couzens and mrs. delingher carbohydrates
TRANSCRIPT
THANK YOU TOMRS. COUZENS AND MRS. DELINGHER
Carbohydrates
Purpose
Purpose: To Provide Energy!!!!!1 gram of Carbohydrates = 4 calories
55-65% of daily calories should come from Carbohydrates
Why?
There is no US. RDA for carbohydrates
RDA = Recommended Daily Allowance
The US government sets guidelines for what the average American should eat.
Quantities are based upon a 2000 calorie a day diet.
How much?
How much sugar does the average American consume per day?
22 to 30 teaspoons per day (350 to 475 calories)
How much sugar should we consume per day?
Women: 6 ½ teaspoons (100 calories)
Men: 9 1/2 teaspoons (150 calories)
Where’s the Added Sugar?
Don’t dress carbs with fat!Don’t dress carbs with fat!
Hidden Sugars in Our Diets Include:Hidden Sugars in Our Diets Include:
Croutons and high fat salad dressings
Baked potato with sour cream
Spaghetti parmesanBroccoli with
cheese sauce
KetchupSalad DressingsCerealsSoupsSpaghetti SaucesIntense milks
WARNING!!!
Complex CarbohydratesComplex Carbohydrates
Monosaccharide Glucose Fructose Lactose
Disaccharide Maltose Sucrose Galactose
Polysaccharide Starches
Types of Sugar(majority comes from plant sources, except
lactose)
Simple SugarsSimple Sugars
Simple Sugars
Bonds are easily broken by digestion
Tend to taste sweet
Dissolves in water
Body burns quickly
Monosaccharide – 1 sugar molecule
Glucose - single sugar molecule
Fructose – found in fruit & veggies
(Most fruits’ sugar content is 10 – 25%)
Lactose – sugar found in milk(Cow’s milk is 5% lactose by volume)
Simple Sugar
Disaccharide- 2 monosaccharides linked
together
Maltose – found in beer, whiskey
Sucrose – table sugar
Galactose – found in milk
LOOK AT THE LABEL!
•ANYTHING THAT ENDS IN –OSEEX. DEXTROSE, MALTOSE
•CORN SYRUP•HIGH FRUCTOSE CORN SYRUP
MODIFIED CORN STARCH
How do I know if I am eating a simple sugar?
Complex Carbohydrates
Many chemical bonds
Tend not to be as sweet
Take longer to digest
Polysaccharides - many chemical bonds
Examples:Starches, Grains, Rice, Beans,
Legumes
Why should you choose complex carbohydrates over simple carbohydrates?
Complex take longer to burn so you feel fuller longer
More vitamins and mineralsIf unprocessed, usually an excellent source of
fiber
Diabetics! People used to believe simple sugars caused blood sugar to spike dangerously quick, while complex carbs caused a slower spike in blood sugar. NOT TRUE! Some complex carbs, like rice, can cause blood sugar levels to climb faster.
Glucose = single sugar molecule
Glucose is the name of the single sugar molecule found in the body (blood sugar)
It is either burned by cells for energy, discarded, or turned into fat and stored.
Normal glucose levels are from 70 -120 mg.
If all sugar ends up as glucose, why eat the natural fructose and not the cookies?
You are getting the vitamins, minerals, antioxidants, and fiber that go with it.
NUTRIENT DENSE!!!!
What happened to my carrot?
Some veggies lose sweetness as the simple sugars become starches Example = carrots
Some fruits become sweeter as the starches become simple sugars Example = bananas
Sugar in the Body
Glucose – sugar found in blood. Carries energy to cells.
Glycogen – sugar stored in the body (mostly in muscles and liver) to provide quick extra energy.
Fat – If unused or discarded, glucose is stored as fat.
CAVITIESGOUT
LINKED TO CANCEROBESITY
RESISTANCE TO LEPTINCARDIOVASCULAR DISEASE
TYPE 2 DIABETESREPLACES MORE HEALTHFUL FOODS
Why Is Sugar Bad?
1. Cavities!!!!!Sugar encourages cavities in two ways:
1.By sitting on your teeth, it provides bacteria a great dinner so the bacteria can grow strong and devour your enamel.
2.2. The metabolism of sugar requires calcium. To break down sugars in the body it pulls calcium from bones and teeth.
2. Gout
Uric acid is a chemical created when the body breaks down substances called purines. Purines are found in some foods and drinks, such as liver, anchovies, dried beans and peas, beer, and wine
When the blood contains excess uric acid, it leaves the acid in the joints where it can cause severe pain.
Fructose increases uric acid output in people.
3. Cancer
YOU CAN LIVE LONGER ON PURE WATER ALONE, THAN ON WATER MIXED WITH REFINED SUGAR.
4. Sugar maypromote over-eating
Leptin is a hormone produced by fat cells. It tells your brain when you have had enough calories.
If you never get that signal, you are still hungry.
High fructose diets can cause people to become leptin resistant, so they do not feel full.
Choose natural carbs like grains and fruits, to get more fiber so you feel fuller faster.
5. Cardiovascular Disease
Fructose may boost visceral fat, which is linked to a higher risk of heart disease and diabetes.
Fructose raises triglycerides. The liver absorbs the fructose, turns it into fat, then puts the fat back into the bloodstream.
Too Much Sugar = Too Little Nutrition
Moderation is Key!!!!