Carbohydrates
Sources and functions in the
body
Agenda:
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Functions in the body
Sources of carbohydrates
Complex and simple
“carbs”
Fiber
Rice and Pasta
Quick Breads
Additional Information
Functions in the Body
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Primary function: Provides energy
 Carbohydrates
are the body’s most preferred source
of energy
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Supply energy for the body’s autonomic
activities (i.e. heart, breathing, nervous system)
The more physical work we perform, the more
carbohydrates we must consume
Excess carbohydrates are stored in the liver and
converted to fat (adds weight)
Sources of Carbohydrates
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Most “carbs” come from plants
Three types:
1.
Starches: complex carbs
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2.
Bread, cereal, potatoes, pasta, rice and legumes (dried peas
and beans)
Sugar: simple carbs
White bread, pancakes, muffins, pastries, cakes, cookies,
etc…
3.
Cellulose: non-digestible fiber
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Bran, whole grain foods, raw vegetables and fruit especially
with the seeds and skins, nuts and seeds, and popcorn
Complex and Simple
Carbohydrates
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Carbohydrates break
into sugars and
starches
Complex carbs are
starches
Simple carbs are
sugars
Complex Carbohydrates
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Supply energy, other nutrients, and fiber
Starch: body breaks down into simple sugars
 The
body has to break down all sugars and starches
into glucose to use it
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Starches supply the body with long sustained
energy
All starchy foods are plant foods
 Seeds
starch
are the richest source – 70% of their weight is
Sources of Complex Carbs
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Staples (most important source)
 USA,
Canada, and Europe: wheat
 Orient (Asia): Rice
 South America: Corn
 Other staples: millet, rye, barley and oats
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2nd most important starch source: beans and
peas
3rd most important starch source: tubers
(potatoes/yams)
Simple Carbohydrates
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Sugar: fruit, fruit juice,
table sugar, honey,
soft drinks, and other
sweets
Quick energy: usually
no other nutrients or
fiber
Types of Sugar
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Glucose: major simple sugar
 Basic
source of energy for all living things
 Provides quick energy
 Sometimes called blood sugar
 Nearly all plants contain glucose
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Sucrose: table sugar (from beat or cane
source)
 Found
in some fruits and vegetables
Types of Sugar Continued
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Fructose: Fruit sugar
 Found
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Maltose: Malt sugar
 Found
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in fruits and sap
in grains
Lactose: Milk sugar
 Principal
milk
carb found in
The Magical World of Fiber
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Fiber prevents:
 Diverticulosis
 Rectal and Colon Cancer
 Constipation
Found in whole grains (bran), brown rice, skins, and
seeds of fruits/vegetables
Also called roughage and cellulose
Attracts water to our intestines to aid in digestion
Need to drink plenty of water or fiber can slow down or
even block bowel function
Must eat 20-35 grams according to the National Cancer
Institute.
To add fiber to a recipe: add bananas, raisins, berries,
and replacing white flour with whole wheat flour
Rice
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Brown Rice: the whole grain form of rice (better
for you)
Long Grain: stays dry and fluffy
Instant Rice: precooked and then dehydrated,
cooks quickly and yield is double
Cooking Rice:
 Covered
in simmering water
 Triples in bulk
Pasta
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Facts:
 Pasta dishes are usually low cost entrees
 Store pasta in a tightly covered container at
room
temperature
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Cook Pasta: uncovered in a large amount of
boiling water, stirring occasionally, doubles in
bulk
Pasta test for doneness: al dente (meaning firm
to the tooth)
 If
overcooked- becomes chewy
Quick Breads
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Non-yeast, leavened flour based products, generally quick
and easy to prepare
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Muffins, pancakes, waffles, biscuits, nut/fruit bread etc.
Over-mixing causes the product to become tough
Leavening Agents: baking powder, eggs, baking soda and
steam
Flour: main ingredient and provides structure
Liquid: provides moisture
Fat: provides tenderness, richness, and some flavor
Salt and Sugar: provides flavoring
Two types: batter, dough
Additional Information
60% of our daily food comes from
carbohydrates
 According to the new food pyramid:
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 We
need 6 ounces of grains every day; 3 of
those ounces need to be whole grains.
 We need 2 cups of fruit and 2.5 cups of
vegetables everyday (also carbohydrates)