The Working Fuel

Carbohydrates

Provides us with fuel for the long haul;the work of daily living!

Natural source of fiberSpare protein from use as fuelHelp fat burn efficiently#1 source of glucose

Why is glucose so special?

Carbs: vital fuel and more

Glucose….A product of photosynthesisVersatile, clean burning fuel Some cells only use glucose to make ATP ……so we have a 24/7 need for glucoseIt is ‘blood sugar’Common to most all dietary carbsWe can store it…but, as what?

We can make some…..but, from what?Glycogen…. til this depot fills, then as fat!!!

Glucose can be made from…Dietary carbs, our #1 source of glucose Glycogen (stored carb in muscle and liver)Dietary and body proteins : (

Glucose can be made from…Dietary carbs, our #1 source of glucose Glycogen (stored carb in muscle and liver)Dietary and body proteins : (

: )

We don’t eat much stand-alone glucose.

Most glucose comes from dietary carbs.

NUTRITION FACTS

Serving size 1 bar 50 gCalories 200 % Daily ValueTotal Fat: 7 g Vitamin A 50 Sat fat 3 g Vitamin C 100 Trans 0 g Calcium 100Cholesterol 0 mg Iron 25Sodium 160 mgPotassium 150 mgTotal Carb 24 g Dietary Fiber 1 g Sugar 15 g Other 8 g Protein 14 g

What info would make the Carb entry more informative?

An ingredient list

Added vs. Natural

List missing grams of carb

What foods/groups contain carbs?

fruit vegetables

grainsgrain by-products

milk, yogurt honey, sugars

What foods/groups contain carbs?

fruit vegetables

grainsgrain by-products

milk, yogurt honey, sugars

CarbohydratesSimple and Complex

Simple structureLabel as syrups ‘ose’ suffix commonGlucose: blood sugarFructose, sucrose, lactose

Complex structureBulk of calorie intakeStarch, fiber, glycogenChains of glucose

Fruit Sugar Cane, Beet etc. Sugar Milk Sugar

King Carb !!

Time Out ….Think

Lactose: a natural sugar found in milk and most byproducts.1. Is it sweet?2. Is it simple?3. Is it bad for you?4. Does lactose intolerance = milk allergy?

Carb Rich Foods: simple or complex

fruit vegetables

grainsgrain by-products

milk, yogurt honey, sugars, syrups

Simple

Added sugar vs. Natural sugar fruit

vegetablesgrains

grain by-products milk, yogurt

honey, sugars, syrups

Simple

Added sugar vs. Natural sugar fruit

vegetablesgrains

grain by-products milk, yogurt

honey, sugars, syrups

Simple

Added sugar vs. Natural sugar fruit

vegetablesgrains

grain by-products milk, yogurt

honey, sugars, syrups

Added sugar vs. Natural sugar

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

Advice->limit intakeof added sugar

You add Nature adds

Identify Source of Sugaradded sugar, natural sugar, both, neither?

Fruit Zero calorie fruit drink 100% fruit Juice Carrots, sweet potatoes, sugar peas

Plain yogurt vs. flavored yogurtRaisin bread vs. wheat bread Chocolate milk vs. 1%, 2% or 4% milkPeanut butter cookies

Eating carbs results in gain weight.

Not necessarily! Only store fat/gain weight when consume > calories than needed…from any energy source!

Complex carbsMany glucose units linked together• starch (food)• fiber (food)• glycogen (storage carb in body)

Complex CHO (Plant Forms)

Starch Storage glucose in plants

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

GI tract healthheart healthsatietyelimination

See Table 12.5 for a list of high fiber foods

Fill up with real, whole food fiber!Plants rule the fiber domain!

Complex CHO (in animals) Glycogen

◦Storage carb◦~ 2000 Cal/150 lb (70Kg) adult◦Diet and exercise alter glycogen reserves

where stored in liver/muscle◦Stored with water!

Eat more healthy, complex carbs

fruit, veg, whole grains, greens + beansEat fewer ‘added sugar’ foods

max/day advised ~25 g/day women ~35 g/day men

Read full carb breakdown on Facts PanelCheck out ingredient list for carb origin