Essential Carbs
By: Julia Whelan
What is it?
Carbohydrates are essential!
The body uses carbohydrates to make
glucose which is the fuel of our bodies
The brain itself uses 130grams/day
Where are they?
 Carbohydrates can be found in:
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Fruits
Vegetables
Milk and milk products
Breads, cereals, and other grains
Foods with added sugars (cakes, candy, etc.)
The BIG Difference
unrefined vs. refined carbohydrates
Unrefined: carbohydrates that are not
altered; still in their natural state
Sources
Refined: carbohydrates that have been
processed and stripped of nutrients
Sources
Unrefined Carbohydrates
It’s the whole package!
 Whole grains
 Legumes
 Vegetables
 Fruits
 Milk and milk products
Refined Carbohydrates
 Baked goods
 Sodas
 Processed foods
 White breads
 Fruit juices
Refined Carbohydrates = Empty Calories
Adding calories but little nutrients
How do they refine a grain?
The Fiber
One of the many benefits of eating unrefined whole
grains!
 A diet high in fiber has been shown to:
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Reduce blood cholesterol levels
Reduce blood pressure
Promote a healthy colon
Control blood sugars
The Fiber Types
 Soluble fiber- fiber that dissolves in water forming a
viscous solution
 Oats, apples, beans, flaxseeds, pears, carrots
 Insoluble fiber- fiber that does not dissolve in water and
cannot be broken down
 Wheat bran, brown rice, whole wheat, dark leafy
vegetables
Carbohydrates & Weight Loss
It has been shown that diets with adequate
unrefined carbohydrates can help make weight
loss and weight maintenance easier
 Include adequate fiber = makes you feel full
Carbohydrates themselves are not “fattening”, it’s the
stuff we add to them
Moderation is Key
Anything consumed in excess will add on the
pounds
Carbohydrates are no more “fattening” than
any other nutrient
How much should we aim for?
 Carbohydrates should make up 45-65% of our
total calories each day
 The sources of carbs is most important!
 Fiber intake should be 25-38 grams per day
 Mix-it up, balance out soluble and insoluble fibers
Sources:
 Nutrition Science and Applications, 2nd Edition, L. Smolin and M.
Grosvenor
 Nutrition and Healthy Living, Mayo Clinic,
http://www.mayoclinic.org/carbohydrates/ART-20045705?p=1
 Nutrition for Everyone- Carbohydrates, Center for Disease Control
and Prevention,
http://www.cdc.gov/nutrition/everyone/basics/carbs.html
 Choose Carbohydrates Wisely,
http://www.csrees.usda.gov/nea/food/pdfs/hhs_facts_carbohydrate
s.pdf
The danger of a low
carbohydrate diet
 Ketosis- when the body is running low on
carbohydrates it cannot make glucose (the fuel)
and instead makes ketones
 Mild ketosis- headache, dry mouth, foul-smelling
breath, and a reduced appetite
 Severe ketosis- increases acidity of the blood
and can result in coma and death