Simple and Complex CARBOHYDRATES - PowerPoint Presentation

Slide1

Simple and Complex

CARBOHYDRATESSlide2

Nutrients are substances found in food that are essential for

growth and energy.

There are

SIX basic essential nutrients:CarbohydratesFatProteinVitaminsMineralsWater

Six Essential NutrientsSlide3

Carbohydrates can be broken down into three categories:Simple

Carbs (Sugars)Complex Carbs (Starches)

Fiber

(a form of complex carb)Types of CarbsSlide4

Simple carbohydrates are also called sugars. These are broken down and digested very quickly.

Simple- Sugars

Examples include: table sugar, fruit, fruit juice, sugary drinks, milk Slide5

Examples include: whole grains, cereal products, dried beans, rice, pasta

Complex carbohydrates are also called starches. These take longer to digest and provide sustained energy.

Complex- StarchesSlide6

Complex carbohydrates break down into simple sugars in the digestion process

The primary function of Carbohydrates is to provide energy.

Carbohydrates provide

4 calories per gram.Carbohydrates (Carbs)Slide7

Types of Sugar

SUGAR

OTHER NAME

FOOD SOURCES

Glucose

“Blood Sugar”

Fruit, Veggies, Grains

Sucrose

“Table Sugar”

Table Sugar, Sugar Cane

Fructose

“Fruit Sugar”

Fruit

Maltose

“Malt Sugar”

Grains

Lactose

“Milk Sugar”

MilkSlide8

11. Label the Wheat Kernel below:

__

ENDOSPERM

___

Provides: Starch Protein

__

GERM

___

Provides:

Unsaturated Fatty Acids

“B” Vitamins

Vitamin E

Iron

Zinc

Other Trace Minerals

__

Bran

___

Provides: Fiber

Vitamins MineralsSlide9

Fiber is a form of complex carbohydrate

Fiber, also known as roughage or cellulose, attracts water to our intestines and moves food through the intestines faster.

FiberSlide10

Fiber helps to keep bowel movements soft in form and reduces problems related to constipation.

Non-digestible fiber is also known as cellulose. It is found in foods such as wheat bran, whole grains and nuts

It is important to drink plenty of liquids, otherwise fiber can slow down or even block normal bowel function.

FiberSlide11

The National Cancer Institute recommends 20-35 grams of daily fiber.

Fiber may reduce the risks of

d

iverticulosis, colon and rectal cancer.

It is important to drink plenty of liquids, otherwise fiber can slow down or even block normal bowel function.

Fiber and CancerSlide12

Foods high in

fiber:

fruits

and

vegetables

(especially the

skins

or peels),

whole

grains,

legumes

,

bran

cereals, dry beans, nuts, split peas and lentils

To increase the bulk in low-fiber foods use whole grains,

ie

: brown rice instead of white, whole wheat flour, flax seed

FiberSlide13

Brown

The whole grain form of rice

Instant

Precooked and then dehydrated

Long grain

Stays dry and fluffy

Short grain

Sticks together and is also known

as “sticky rice”

Types of riceSlide14

Method 1: Bring water to a boil, add rice, cover the pan and reduce heat to a simmerMethod 2: Place rice and water in pan, bring all ingredients to a boil, cover pan and reduce heat to simmer

Do not remove the lid while rice is cookingOne cup of uncooked rice makes three cups of cooked rice (Ratio is 1:3)

Rice cooking methodSlide15

Pasta dishes are usually low cost entreesStore dry pasta in a tightly covered container at room temperature. Fresh or cooked pasta should be stored in a closed container in the refrigerator

PastaSlide16

Bring water to a boilSlowly add pasta so the boiling does not stop

Cook uncovered until pasta is al dente (

firm to the tooth), stirring occasionally

One cup of uncooked pasta makes two cups of cooked pasta. (Ratio is 1:2)Pasta cooking methodSlide17

We get most of our carbs from the

grains group.Almost all of our carbohydrates come

from

plant food sources.Carbohydrates (Carbs)