Carbohydrates
Purpose: to provide short-term energy to the body.
1 gram of carbohydrates = 4 calories.
55 - 60% of daily calories should come from carbs.
THERE IS NO U.S. RDA FOR CARBOHYDRATES.
The average American consumes approximately 12 5 lb bags of sugar a year.
Most dietary sugar comes from plant sources, except lactose (comes from milk).
Scientific name for sugar = SACCHARIDE
TYPES OF SUGAR:
A. Monosaccharide - bonds easily broken by digestion, tend to taste sweet, dissolves in water, and burns very quickly.
a. Monosaccharide – 1 sugar molecule
Glucose = single sugar unit
Fructose = sugar found in fruit
Galactose = sugar in milk products
b. Disaccharides – 2 monosaccharide’s linked together.
Maltose = found in beer, whiskey
Sucrose = table sugar Lactose =found in milk
Cow’s milk = 5% lactose by volume.
B. Complex carbohydrates - Many chemical bonds (also known as polysaccharides)
Take longer to digest
Example - Starches - digestible after cooking (rice, grains, and beans)
Some veggies lose their sweetness after harvesting because sugars become starches (ex.Carrots)
Some fruits become sweeter after harvesting because starches become sugar
(ex. Bananas, strawberries, cherries)
Most fruits have a sugar content of 10 -25%, mostly from fructose. The sugar comes with high amounts of vitamins and minerals so it is a healthier choice than “low-carb” snacks. Peels are excellent source of fiber.
Glucose- term for sugar found in blood. Provides major fuel for body. All carbohydrates are broken down into this basic molecule to be used as energy by the body.
70 – 120 mg = range for normal levels of sugar in the blood.
Your central nervous system uses about 9 tablespoons of sugar a day.
Glycogen - The term for stored sugar in the body.
Your blood has about a one hour supply of energy in it. The rest is stored as glycogen, fat and protein.
Diabetes – a disease where the body fails to regulate blood sugar levels in the body. For a long time, too many simple sugars were thought to “cause” diabetes – NOT TRUE – overall diet and weight do play a role.
1 in 3 children born in 2000 will develop diabetes in their lifetime
People with diabetes used to believe simple sugars caused blood sugar to spike dangerously quick, while complex carbs caused a slower spike in blood sugar. Today we know that is not true. Some complex carbs., like rice, can cause blood sugar levels to climb faster. People with diabetes should also take note of what form sugars are cooked in, length and method of cooking.
Why should a person choose complex carbohydrates over simple sugars?
1. Provides more vitamins and minerals 2. If unprocessed, usually an excellent source of dietary fiber
Be careful not to dress carbohydrates up with fat (ex. Potatoes and sour cream, veggies and dip) Variety is key!!! Hidden sugars in our diet include ketchup, salad dressings, cereals, and soups.
Common thoughts on sugar:
1. Yes it’s true. Sugar residue on teeth increases risk of cavities.
2. There is no conclusive evidence that connects sugar to hyperactivity.
3. Several studies have shown, on average, obese individuals consume less sugar than healthier weight people.
4. Sugar placed on wounds can halt infection and help heal wounds.
THERE ARE NO JUNK FOODS, ONLY JUNK DIETS!!!!!!!!!!!!!!