One of the three macronutrients The main nutrient in grain products Provides much of the fuel that keeps the body going Carbohydrates The bodys most preferred source of energy 4 caloriesgram ID: 429551
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Carbohydrates
One of the three macro-nutrientsThe main nutrient in grain productsProvides much of the fuel that keeps the body goingSlide2
Carbohydrates
The body’s most preferred source of energy4 calories/gramLargest volume of our daily diet (60% on average)
CDC recommends 45%-65% of our calories be carbs
Form of food
Form of sugarSlide3
Carbohydrates Role
Turned into Glucose (sugar) in the bodyGlucose is the energy supply for the body’s automatic activity and for the performance of our daily tasksSlide4
Carbohydrates Role
Important to metabolismComplex carbs will increase metabolismAny unused Carbohydrates/Glucose is stored as fatSlide5
Carbohydrates = Sugar= Energy
Glucose is freed in the small intestinesHydrolysis= splitting of a compound into smaller parts by the addition of waterCarbohydrates are broken down until they yield the sugars from which they are formedSlide6
Grains –Our Main source of Carbohydrates
Parts of Grain: Bran, Endosperm, GermSlide7
The Three most common in
USWheatCornRice
(Wild Rice is not really rice, but merely a grass seed)
Other Common grains:
Oats
Rye
BarleySlide8
Whole Grain
Grains that contain germ, endosperm, and bran
Wheat
Oat
Barley
Maize
Brown Rice
Farro
Spelt
Einkorn
Kamut
Rye
Millet
Quinoa
Amaranth
Triticale
Teff
Emmer
BuckwheatSlide9
Refined Grain
Removal of Bran and GermMay involve bleachingMany nutrients are lostSlide10
Enriched Grains
Nutrients lost in Refining are put backRepresent a fraction of nutrients removedInferior to whole grainsSlide11
Fortified Grains
Replaces same nutrients as enriched foodsAlso adds more nutrients that were not naturally thereCalcium in OJIodine in table salt
Vitamin D in MilkSlide12
Food Labels & Grains
Wheat proteinGlutenGrain proteins Incomplete proteinsSlide13
Surprising Food Sources of Carbohydrates
Plant based foodsDairy productsLactose (milk sugar)Slide14
Simple Carbohydrates
SUGARS= GlucoseBasic source of energyQuick
energy
Found in Fruits
Sucrose – table sugar
Fructose – fruit sugar
Glucose – blood, grape, corn sugar
Maltose – malt or grain sugar
Lactose – milk sugarSlide15
Sources of Simple Carbohydrates
SugarFruitFruit juiceTable sugar
Honey
Soft drinks
sweetsSlide16
Simple Carbohydrates
Simple carbohydrates quick energy sourcesBut usually no other nutrients or fiberSlide17
Complex Carbohydrates
Supply energy other nutrients and fiber that the body needsThe better choice. Slide18
Complex Carbohydrates
CelluloseMajor component of plant cell wallsStarch (amylose)PlantsGlycogen
Stored form of glucose in body, animal starchSlide19
Complex Carbohydrates
Starch: Supplies the body with long, sustained energyAll starchy foods are plant foodsSeeds 70% starch
Bean and Pea family 40% starch
TubersSlide20
Sources of Complex Carbohydrates
StarchBreadCereal
Potatoes
Pasta
Rice
legumes
Fiber
Bran
Whole-grain
Raw vegetables
FruitSlide21
Dietary Fiber
Found in plant cellsTough and stringyDoes not break down completelyThe Non-digestible part of plantsSlide22
Why Fiber?
Keeps food moving efficiently through the body:preventing constipation & hemorrhoidsDecrease chances of heart disease by lowering cholesterolSlide23
Why Fiber?
Helps to control blood sugar levels Important for diabeticsHigh fiber eating is lower in calories, makes you feel fuller faster =
weight controlSlide24
How much Fiber do we need?
25 grams per day for women38 grams per day for menSlide25
High Fiber Foods
BeansWhole grainsBrown ricePopcornNutsBaked potato with skin
Berries
Bran cereal
Oatmeal
vegetablesSlide26
Choosing the Best Bread
Look for:Short ingredient listAt least 3g fiberThe word “whole” in the ingredients
Be wary of
Wheat flour: (25% wheat 75
% white
flour)
Enriched flour
Sugar gramsSlide27
Breads in Categories
“Best Breads”100% whole wheat 1st ingredient
No enriched flour
“
Better Breads
”
List whole wheat as 1
st
ingredient
May have enriched flour in the ingredients
“No
No
Breads
”
Bleached, enriched flour 1
st
ingredientSlide28
Unbolted???
Unbolted: means that the bran has not been removedHigher fiberBolted: means that the bran has been removedSlide29
Flour & Grain unveiled
Buckwheat (Soba) Flour: does not contain wheat or glutenOat Flour: makes for a moister whole-grain breadRye Flour: high protein and fiber, should say “unbolted”
Cornmeal: white or yellow, may be “bolted” or “unbolted” Slide30
Flour unveiled
Soy Flour: ground soybean, high in proteinArrowroot Flour: starch, root of a plant, easy to digest, main ingredient in many infant and toddler snacksRice: more starch than gluten
Spelt: cereal grain, more nutritious than wheat
Corn (maze): pasty
Kamut
: type of wheat, high proteinSlide31Slide32Slide33Slide34
Cereals
CeresRoman Goddess of AgricultureHow we get the word: CerealSlide35
Choosing the Best Cereal
Nutrients you want in your cereal: fiber, protein, folic acid, zinc, iron, B-VitaminsDon’t:
Choose based off of TV
Ignore the front of the box
Get caught up in
Vit
C and calcium advertisements
Sugar should not be near the top of the ingredient list
Do:
Read the ingredient list
Look for “whole” as the 1
st
ingredient
Avoid:
Hydrogenated oils
Dyes or artificial colors
Chemical preservativesSlide36
Ideal Cereal
1st ingredient should be “whole”…Contain at least 3 g fiber per servingCarbohydrate-to-sugar ratio should be no less than four to one (means most carbs are complex not simple)
Best would be 7 to 1Slide37
Ideal Cereal
Five and Five ruleLess than 5 grams of sugar and at least 5 grams of fiberIron, Zinc & other vitamins and minerals should be 25-40% of recommended daily allowanceFocus on the quality of the grain verses the vitamin listSlide38Slide39Slide40Slide41
Choosing the Best Cracker
Look for: FiberMineralsVitaminsBe aware of the serving size
Aim for:
At least 3 grams fiber
No more than 3g fat
No more than 1 g saturate fatSlide42Slide43Slide44
Carbohydrate Review
Largest volume of our daily diet 45% - 65% of your calories)Example 60% Carb Intake2000 calorie a day diet2000 X 0.60 = 1200 calories from Carbohydrates per
daySlide45
How to calculate grams of Carbs you need daily
Carbohydrates provide the following amount of energy4 cal/gDetermine how many g of carbohydrates you need first
1200
cal
divided by 4
cal
=
300gSlide46
Calculating Carb calories in your foods
Example20g Total Carbohydrate20g multiplied by 4 cal = 80 calories
from CarbohydratesSlide47
Carbohydrate Tips
Short ingredient listAt least 3 g fiberThe word “whole” UnboltedCarbohydrate-to-sugar ratio should be no less than four to one No more than 1 g saturated
fatSlide48
Blood Glucose Levels
Digestion:Pancreas: Monitors the flow of glucose to the cells by secreting insulinHormone:
Insulin is a hormone and is a chemical messenger that affects a specific organ or tissue and brings forth a specific response Slide49
Blood Glucose Levels
Insulin: keeps glucose in the blood at a normal levelToo much glucose and insulin tells the liver and muscles to store it as glycogenToo little glucose and the liver and muscles release the glycogen back into the bloodSlide50
Diabetes
The body cannot regulate Blood Glucose levelsType 1: Pancreas secretes little or no insulinType 2:
Pancreas does not produce enough insulin, or the body does not use the insulin effectivelySlide51
Diabetes
Type 1 & 2: both cause HyperglycemiaLittle glucose reaches the cells, the kidneys and heart become strained trying to filter out the glucose
Cells are not getting the energy that they needSlide52
Diabetes
Type 1:Body thinks it starting and responds by breaking down proteins and
fats
Type 2:
Cells get just enough glucose, but, trying to feed the glucose-hungry cells people will overeat, leading to obesity….Slide53
Treatment
Type 1: Daily insulin injections, exercise, and a careful dietType 2: Diet and Exercise, sometimes medicationsSlide54
Diet & Exercise
½ will control the disease with just diet & exerciseDiets are individualized, but similar to any healthful eating planLimit fat, sodium, protein, simple carbsIncrease complex carbs especially the starchy ones
Eating regularly to maintain a steady blood glucose levelSlide55
Diabetes without Treatment
StrokeHeart AttackKidney Damage/FailureImpotenceNumb extremities (Neuropathy)
Loss of limbs
Loss of eye sight
Infertility
Prolonged healing
High Blood PressureSlide56
Statistics
$218 Billion to treat diabetes in the US yearly60% of amputation are in diabetics202,290 diabetics with end stage kidney disease4.2 million people with diabetes are losing their vision
68% of diabetic deaths are linked to heart disease
25.8 million
A
mericans are diagnosed
79 million have been diagnosed
Prediabetic
1.9 million new cases a yearSlide57
Hypoglycemia
Abnormally low level of blood glucoseDizzy, weak, nauseated Corrected with a prescribed diet and eating schedule