CarbohydratesCarbohydratesSugar, Starch and FiberSugar, Starch and Fiber

Carbohydrates in FoodsCarbohydrates in Foods Carbohydrates are the #1 source of Carbohydrates are the #1 source of energyenergy

for the body. They are the first source of for the body. They are the first source of energy for the energy for the brainbrain..

Carbohydrates are Carbohydrates are organicorganic (contain carbon), (contain carbon), along with oxygen & hydrogen (CHO)along with oxygen & hydrogen (CHO)

All carbohydrates are made of All carbohydrates are made of sugarssugars, just , just different types and in different different types and in different forms or forms or configurationsconfigurations..

All carbohydrates can be broken down by All carbohydrates can be broken down by the body to produce the body to produce glucose (sugar).glucose (sugar).

Two Types of CarbohydratesTwo Types of Carbohydrates

Carbohydrates in our foods can be Carbohydrates in our foods can be broken down into two groups: simple broken down into two groups: simple carbohydrates and complex carbohydrates and complex carbohydrates.carbohydrates.

Many foods are a combination of both Many foods are a combination of both types.types.

Your body can break down complex Your body can break down complex carbohydrates and turn them into carbohydrates and turn them into simple carbohydrates.simple carbohydrates.

Simple CarbohydratesSimple Carbohydrates Simple carbohydrates are also called sugar.Simple carbohydrates are also called sugar. Simple carbohydrates are easy for the body to Simple carbohydrates are easy for the body to

absorbabsorb and use as energyand use as energy.. Simple carbohydrates taste sweet. Foods that Simple carbohydrates taste sweet. Foods that

taste sweet contain simple carbohydrates taste sweet contain simple carbohydrates (except (except dairy).dairy).

They are easily converted to They are easily converted to glucoseglucose by the body. by the body. Sugars not used for Sugars not used for energyenergy turn to turn to fatfat in the body. in the body. Examples of simple carbohydrates include:Examples of simple carbohydrates include:

candy, soda, cookies, fruit, juice, cakecandy, soda, cookies, fruit, juice, cake, etc., etc.

Types of Simple CarbohydratesTypes of Simple CarbohydratesMonosaccharides: Single sugar molecules.Monosaccharides: Single sugar molecules.

Glucose: Glucose: Simplest form of sugar. What the Simplest form of sugar. What the body can absorb and use for energybody can absorb and use for energy..

Fructose: Fructose: Sugar found naturally in fruits and Sugar found naturally in fruits and honeyhoney. .

Galactose: Basic sugar found in milkGalactose: Basic sugar found in milkNames for sugars often found in processed foods: corn Names for sugars often found in processed foods: corn

syrup, high fructose corn syrup, dextrose.syrup, high fructose corn syrup, dextrose.

Types of Simple CarbohydratesTypes of Simple CarbohydratesDisaccharides: two single sugarsDisaccharides: two single sugars

bonded together.bonded together.

Lactose: Lactose: Milk sugar, not very sweet. Milk sugar, not very sweet. Comprised of glucose + galactoseComprised of glucose + galactose. .

**Milk is the only significant non-plant source of **Milk is the only significant non-plant source of carbohydrates.carbohydrates.

Maltose: Maltose: Sugars that appear when starch is Sugars that appear when starch is broken down. Comprised of glucose + glucosebroken down. Comprised of glucose + glucose..

Sucrose: Sucrose: Table sugar. Comprised of glucose + Table sugar. Comprised of glucose + fructosefructose..

Complex CarbohydratesComplex Carbohydrates

Complex carbohydrates are Complex carbohydrates are polysaccharidespolysaccharides made of more than made of more than twotwo monosaccharides. monosaccharides.

These more complex sugar structures take These more complex sugar structures take longer to longer to digest or breakdowndigest or breakdown into simple into simple sugars by the body.sugars by the body.

Complex carbohydrates come in two forms Complex carbohydrates come in two forms (1) (1) starchstarch and (2) and (2) fiberfiber..

The closer a carbohydrate food is to its The closer a carbohydrate food is to its natural state the healthier the food is.natural state the healthier the food is.

StarchStarch

Starches are easily broken down into Starches are easily broken down into glucoseglucose by the body, they are found in by the body, they are found in grainsgrains, , peaspeas, starchy vegetables and , starchy vegetables and beansbeans. Examples include wheat, green . Examples include wheat, green peas, potatoes, corn and kidney beans.peas, potatoes, corn and kidney beans.

Starches provide the body with Starches provide the body with energyenergy and and caloriescalories. .

Starches provide your body with Starches provide your body with important energy sources so that important energy sources so that protein can be used for protein can be used for growthgrowth and and maintenancemaintenance instead of energy. instead of energy.

FiberFiber

Fiber is a type of complex carbohydrate.Fiber is a type of complex carbohydrate. Fiber is Fiber is indigestibleindigestible plant structures including plant structures including

leavesleaves, , stemsstems, and , and seedsseeds.. Fiber is important because it makes you feel Fiber is important because it makes you feel fullfull, ,

is usually accompanied by is usually accompanied by healthyhealthy foods, keeps foods, keeps the the digestivedigestive track working smoothly, and lowers track working smoothly, and lowers the body’s the body’s cholesterolcholesterol..

ExamplesExamples: whole grain products (oatmeal), : whole grain products (oatmeal), fresh and dried fruit (apples, raisins), beans fresh and dried fruit (apples, raisins), beans (kidney beans), nuts (almonds), seeds (kidney beans), nuts (almonds), seeds (sunflower seeds) and vegetables (celery, (sunflower seeds) and vegetables (celery, broccoli).broccoli).

Examples of Complex Examples of Complex CarbohydratesCarbohydrates

Whole grains: bulgur wheat, oatmeal, Whole grains: bulgur wheat, oatmeal, corn, rice, barley, and popcorn.corn, rice, barley, and popcorn.

Processed foods: pasta, breads, bagel, Processed foods: pasta, breads, bagel, crackers, and cookies.crackers, and cookies.

Vegetables: broccoli, tomatoes, Vegetables: broccoli, tomatoes, potatoes, sweet potatoes, carrots, lima potatoes, sweet potatoes, carrots, lima beans.beans.

Fruits: bananas, apples, prunes, Fruits: bananas, apples, prunes, grapes, apricots.grapes, apricots.

How does the body absorb/digest How does the body absorb/digest carbohydrates?carbohydrates?

Click Click here for a video explanation of for a video explanation of carbohydrate digestion.carbohydrate digestion.