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Carbohydrates

Carbohydrates are essential for providing energy and should make up 45-65% of our diet, with sources including grains, fruits, and vegetables. They are categorized into simple carbohydrates, which provide quick energy, and complex carbohydrates, which offer longer-lasting energy and additional nutrients. Recommendations include reducing added sugars, increasing fiber-rich foods, and being mindful of food labels for hidden sugars.

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6 views27 pages

Carbohydrates

Carbohydrates are essential for providing energy and should make up 45-65% of our diet, with sources including grains, fruits, and vegetables. They are categorized into simple carbohydrates, which provide quick energy, and complex carbohydrates, which offer longer-lasting energy and additional nutrients. Recommendations include reducing added sugars, increasing fiber-rich foods, and being mindful of food labels for hidden sugars.

Uploaded by

christiantanjay15
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPT, PDF, TXT or read online on Scribd
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CARBOHYDRATES

BY: DEBBIE P. MAGLANGIT, LPT


Can you live without sugar?
• Soda
• Cookies
• Candy
• Chocolate
• Desserts
• Sugary Cereals
• Ice cream
CARBOHYDRATES

- Carbohydrates give
the body energy.
They are the best
source of fuel for
the body.
Carbohydrates also
help to digest
protein and fat.
CARBOHYDRATES

- 45-65% of our
food should Carbs
Protein
come from Fats

carbohydrates.
CARBOHYDRATES

- If we eat more
carbohydrates than
are needed for
energy, the extra
is stored in the
liver or in the
tissues as fat.
- Carbohydrates are grains, fruits,
vegetables, legumes and sugar.
• Simple carbohydrates
-Monosaccharides (single sugars)
-Disaccharides (double sugars)

• Complex carbohydrates
-Polysaccharides (many sugars)
Simple Carbohydrates
- Simple carbohydrates are quick
energy sources. They come from
sugar. They do not usually supply any
other nutrients or fiber.
Simple Carbohydrates
• Monosaccharides

Glucose
Fructose
Galactose
• Glucose – or blood sugar is the basic
source of energy for all living things.

1. Primary fuel for the body


2. Found in all disaccharides &
polysaccharides
Fructose – is sugar found in fruit, honey and
vegetables.

1. Converts to glucose in the body


Galactose – part of lactose.

1. Found in milk
2. Converts to glucose
in the body
Simple Carbohydrates
• Disaccharides

Maltose
Sucrose
Lactose
Maltose – malt sugar, or is grain starch
broken down into sugar.

1. Glucose + Glucose
2. Found in germinating seeds &
used in fermentation to produce
malted beverages (beer, whiskey)
Sucrose – table sugar

1. Glucose + Fructose
2. Refined from sugar beets &
cane
Lactose – milk sugar

1. Glucose + Galactose
2. Lactose intolerance – missing
digestive enzyme needed to
split into two monosaccharide
parts to absorb it
Complex Carbohydrates
- Complex carbohydrates
supply longer lasting energy,
as well as other nutrients and
fiber that the body needs.
They are a better choice.
Complex Carbohydrates
- Complex carbohydrates come from
starchy foods such as whole grains,
flour, seeds, nuts, vegetables and
fruits.
Complex Carbohydrates
• Polysaccharides

Glycogen
Starches
Fibers
Glycogen – long chains of glucose
found in animals

1. Stored in liver & muscles


2. Helps maintain blood glucose
and important source of “quick
energy”, esp. during exercise
(lasts only about 12 hrs)
Starch – long chains of glucose
found in plants

1. Cereal grains (wheat, rice,


corn, etc.), legumes (beans &
peas), and root vegetables
(potatoes, yams)
Fiber – mostly indigestible CHO;
gums, mucilage, lignin

1. Component of plant cell walls


2. Classified according to solubility
in water
3. Abundant in whole grains,
legumes, fruits and vegetables
Recommendations:

- Eat less foods with added sugar.


- Choose fiber-rich fruits, vegetables and
whole grains more often.
- Eat beans several times a week.
- Brush teeth after eating foods
with sugar and starch.

SO . . .
The No-Sugar Challenge
• Soda
• Cookies
• Candy
• Chocolate
• Desserts
• Sugary Cereals
• Ice cream
Take the challenge today!
How do you know if a
food has added sugar?
Check out the Food Label:

Total Carbohydrate (g): Dietary Fiber,


Sugars, Other Carbohydrates (Complex)

List of ingredients: sugar, brown sugar,


juice
fruit juices, molasses, honey, syrup, malted
corn sweetener, corn syrup, maltose,
fructose, lactose, glucose, dextrose
THANK YOU!

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