carbohydrates. carbohydrates what is the first thing that comes to mind? carbohydrates: supply...
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Carbohydrates
What is the first thing that comes to mind?
Carbohydrates: Supply energy, vitamins, minerals, fiber and
phytochemicals
However, they are not all created equal.
Chemical Structure http://science9.files.wordpress.com/2007/04/diabetes-glucose.gif
Complex carbohydrates
Known as starches, fiber Made up of 100’s to 1000’s of simple
sugars
Found in grains, pastas, breads, cereals, legumes and vegetables
Simple vs Complex Carbohydrates Which is which?
Candy bar
Soda pop
Orange juice
Cookies
peach
Tortilla
Cucumber
Rice
Cereal
spaghetti
Recommended Amounts
Carbohydrates should be the bulk of daily diet. 45-65% of diet For 2,000 calorie/day diet = 300 grams (or
60%)
BUT, choose them wisely
Example: wheat bread vs whole wheat bread
Health Benefits
Promotes healthy digestive system
May lower blood sugar levels
Lowers cholesterol
Cancer prevention?
What is Fiber?
A complex carbohydrate that the body can neither digest nor absorb. Not considered a nutrient Still has an important role in nutrition
Two types of fiber Soluble Insoluble
Insoluble Fiber
“Roughage” Promotes regularity Adds bulk
Decreases the time that food spends in the intestines
Examples: wheat bran, whole-grains, vegetables, fruits
Soluble Fiber
Dissolves in water or other liquids.
As it passes through the intestines, it forms a gel Promotes waste removal.
Fiber & Your Intestines
Fiber is your friend! Relieves and prevents constipation
Wheat bran and oat bran are the most effective
Start slowly though!
Fiber & cholesterol
Fiber binds with cholesterol to help remove it from your system.Less absorption = decrease in cholesterol level
This in turn, reduces risk of heart disease.Those who had a high intake of fiber had 40%
lower risk of coronary heart disease (Harvard Study)
Cereal with high fiber (grains) seemed the most beneficial.
FDA approved claim: “May reduce the risk of heart disease.”
Fiber & Diabetes (Type II)
Fiber helps regulate blood sugar levels Slows emptying of the stomach which results
in slower release of sugar to the blood.
Glycemic Index: Measures how quickly food is turned into
glucose. Low glycemic foods cause the least “spike” in
blood sugar. However, there are flaws in the glycemic index.
Fiber & Weight Loss
Fiber may help promote weight loss: Less likely to overeat Makes a meal larger
Consume fewer calories for the same volume of food
People tend to eat slower Stay full longer
Recommendations
25 (female) / 38 (male) grams a day are recommended Americans do not eat enough fiber.
How do you add fiber to your diet:Food / Fiber Grams Food / Fiber Grams
Split Peas / 16.3 g/cup Green beans / 4.0 g / cup
Raspberries / 8 g / cup Brown rice / 3.5 g / cupWhole-wheat spaghetti / 6.3 g / cup
Apple / 3.3 g / med. w/ skin
Oat bran muffin / 5.2 g / medium muffin
Popcorn / 2.4 g / 2 cups
Broccoli / 5.1 g / cup Whole-wheat bread / 1.9 g / slice
Oatmeal / 4.0 g / cup Whole-wheat fig newtons / 2 g / 2 cookies!
Adding fiber to your diet
Start slow! Drink water – helps with digestion.
Recommended: water, no or low-calorie beverages (unsweetened tea, diet soda)
Eat whole fruits instead of juices Replace refined grains with whole-grains Replace meats with legumes Experiment!
Fiber & Food labels
High fiber: Must have 5 or more grams per serving.
Good source of fiber: 2.5 – 4.9 grams / serving
More or added fiber: At least 2.5 grams / serving
“Wheat” Does not always mean whole grain
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