2. Objectives:
• What are Carbohydrates?
• “Good” v. “Bad” Carbs
• What are the types of Carbohydrates?
• Dietary Fiber: How Much You Need.
• Tips for Adding More Fiber
• Tips for Avoiding Added Sugar
• How Many Carbohydrates, Do I Need Daily?
3. What are Carbohydrates?
• Your body uses carbohydrates to make glucose
which is fuel that gives your body energy.
• Glucose can be used immediately or stored.
• Healthier foods high in carbohydrates are ones
higher in dietary fiber without added sugar.
• Carbohydrates can be found in the
following:
- Fruits
- Vegetables
- Breads, cereals, and other grains
- Milk & milk products
- Foods containing added sugar
Definition: A biological compound containing carbon, hydrogen, and oxygen that is an
important source of food and energy
4. “GOOD” CARBS V. “BAD” CARBS
“Good” Carbohydrates:
• Have more fiber and complex
carbohydrates.
•Guidelines recommend choosing fiber-
rich carbohydrate choices.
•Fiber-rich foods include: fruits,
vegetables, & whole grain breads &
pastas.
• “Bad” Carbohydrates
• Foods with refined carbohydrates.
• Refined Carbohydrates are items that
are made from white flour or added
sugar.
• Examples: white bread, cakes, &
cookies
5. Two Types of Carbohydrates
• Simple Carbohydrates:
• Monosaccharides and Disaccharides
• Can be found naturally or as added sugars
• Added sugars have fewer nutrients than foods
with naturally-occurring sugars
• Examples of ingredients as added sugar: brown
sugar, corn sweetener, corn syrup, dextrose,
fructose, fruit juice concentrates, glucose, high
fructose corn syrup, honey.
• Complex Carbohydrates:
• Polysaccharides
• Starch & dietary fiber
• Starch is in certain vegetables like potatoes, dry
beans, cereals, and corn.
• Fiber is in vegetables, fruits, & whole grain foods.
6. How Much Dietary Fiber Do I Need Each Day?
• Soluble Fiber: Soluble fiber attracts water and turns to gel during
digestion. This slows digestion.
• Found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some
fruits and vegetables.
• Insoluble Fiber: Promotes the movement of material through your
digestive system.
• Wheat bran, raw vegetables
• It is recommended that you get 14 grams of dietary fiber for every 1,000
calories that you consume each day.
• If you need 2,000 calories each day, you should try to consume 28 grams of
dietary fiber.
7. Tips For a More Fibrous Diet
• Choose whole fruits
• Try to eat two vegetables
with your evening meal.
• Keep a bowl of veggies
already washed.
• Choose whole grain foods
more often.
• Make a meal around dried beans
or peas instead of meat.
• Start your day with a whole grain
breakfast cereal.
8. High Fructose Corn Syrup
What’s the hype?
• Popular ingredient in sodas and
flavored drinks.
• Chemically similar to table sugar.
• HFCS can inhibit your body's
ability to use leptin, the naturally
occurring hormone that signals
when you're satiated
• In some people, it can actually
convince us we're starving, even
when we've eaten our fill
9. Sugar
• What happens when you eat sugar?
• Once you eat glucose, your body releases insulin, a hormone from your pancreas.
• The insulin's job is to absorb the excess glucose in the blood and stabilize sugar levels
• Without insulin, glucose stays in the bloodstream, keeping blood sugar levels high
• If your pancreas secretes little or no insulin (type 1 diabetes), or your body doesn't
produce enough insulin or has become resistant to insulin's action (type 2 diabetes), the
level of glucose in your bloodstream increases because it's unable to enter cells.
10. Sugar
• We do need natural sugars (glucose)
which can be obtained from foods
like fruits.
• It is the ADDED sugars that we do
not need.
• Consumption of added sugars
provides calories while providing
little, if any, of the essential nutrients
we need
• Most health organizations
recommend no more than
10% of calories from sugar
• In a 2000 calorie diet, no more
than 200 calories (or 50 grams)
should come from sugar.
11. Drink For Thought
• Coca Cola 12 oz (355 ml) Can
Sugars, total: 39g Calories,
total: 140 Calories from sugar: 140
• ~10 tsp of sugar
• 20 oz (590 ml) Bottle Sugars,
total: 65g Calories, total: 240
Calories from sugar: 240
~ 16.25 tsp of sugar
• 1 Liter (34 oz) Bottle Sugars,
total: 108g Calories, total: 400
Calories from sugar: 400
• ~ 27 tsp sugar
12. Think About It!
• 1 pound of sugar equals approximately 3500 calories.
• If you drink 2, 12 oz cans of regular soda a day that is about 280
calories.
• 280 calories x 7 days a week = 1960 calories/week
• Two weeks = 3920 calories
• You could lose over a pound in 2 weeks just by cutting out your
consumption of regular soda!
13. Tips for Avoiding Added Sugar
• Choose water instead of sugar-sweetened sodas.
• Choose 4 fluid oz of 100% fruit juice rather than a fruit drink.
• Have a piece of fruit for dessert and skip desserts with added sugar.
• Choose breakfast cereals that contain no or less added sugar.
• Always look at food labels! Especially the ingredient list
• Result: When you decrease the amount of sugar you eat, the next
time you have food containing high amounts of sugar, it will taste
extremely sweet.
14. Ingredient Labels
• Ingredients are listed in order by highest concentration first
• Stay clear of foods that include sugar as one of the main
ingredients (first few ingredients)
• Look at Coke ingredients! Read
it from the bottom up – it’s
caffeinated, flavored, colored,
sugarwater!
15.
16. Even the foods that claim they are healthy have hidden sugars.
18. Artificial Sweeteners
• Unlike sugar, these are not
carbohydrates
• They are not nutritive sweeteners like
sugar (they provide no (or very little)
calories)
• They contain sugar alcohols
• Sugar alcohols come from plant
products such as fruits and berries. The
carbohydrate in these plant products is
altered through a chemical process.
19. How Many Carbohydrates,
Do I Need Daily?
• Follow a meal plan that gives you 45%-65% of the calories you consume as
carbohydrates.
• Ex: 1800 Calories = 210-290 grams of carbohydrates
• A diet plan that is based on no carbohydrates is not the healthy approach to
weight loss.
• Choose more complex carbohydrates and avoid food items with added sugar.
20. Just Move!
• Make physical activity a lifetime habit
• If you stop exercising you’ll rapidly lose the
beneficial effects.
• Maintaining good cardiovascular fitness is an
ongoing process.
21. Today’s Activity/Exit slip
• Activity: Research a recipe of any kind and determine the carbohydrates.
• Classify each carbohydrate as simple or complex.
• Could you substitute the simple carbohydrate ingredient(s) for a complex
carbohydrate?
• How else could you improve the recipe to make it more nutrient dense?
• Due at the end of class today
• When you are finished, continue to work on your daily food logs. Due
Thursday at the end of class.
Hinweis der Redaktion
Some diet books use “bad” carbs to talk about foods with refined carbohydrates. Refined carbohydrates meaning they are made from white flour and added sugars. Example of bad carbs include white bread & pasta, cookies, and cakes.
Foods higher in carbohydrates such as sodas and candies contain added sugar. These carbs add extra calories but not many nutrients into your diet.
“Good” carbs is used to describe foods that have more fiber and complex carbohydrates. Complex carbohydrates are carbohydrates that take longer to break down into glucose. The Dietary Guidelines for Americans 2005 recommend choosing fiber-rich carbohydrate choices from the vegetable, fruit, and grain groups and avoid added sugars.
It is also recommended that at least half of your daily grain choices are whole grains.
Complex Carbs:
Starch and dietary fiber are the two types of complex carbohydrates. Starch must be broken down through digestion before your body can use it as glucose. This uses more energy then digesting simple carbohydrates.
Starch & dietary fiber can be found in quite a few foods such as breads, cereals, and vegetables.
Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber may help lower cholesterol, which can help prevent heart disease.
Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
At first you may find it challenging to eat all of your recommended daily fiber grams. Just take it slowly and try to chose higher-fiber foods more often. Gradually you will be eating more fiber!
Choose whole fruits more often than fruit juice. Fresh, frozen, or canned just make sure to go for the frozen & canned with no added sugar.
Try to eat two vegetables with your evening meal.
Keep a bowl of veggies already washed and prepared in your refrigerator. Keep the veggies in plan sight of your fridge. Don’t put them in the bottom drawer where they can be easily forgotten to rot.
Chose whole grain foods such as brown rice, buckwheat, wild rice, popcorn (without added fat & salt), quinoa, whole oats & oatmeal, & whole wheat.
Make a meal around dried beans and peas.
Start your day with a whole grain breakfast cereal. You can add fruit for even more fiber and added sweetness with no added sugar. You can add more than just bananas. Try peaches, strawberries, and even blueberries.
High-fructose corn syrup, sometimes called corn sugar, has become a popular ingredient in sodas and fruit-flavored drinks. In fact, high-fructose corn syrup is the most common added sweetener in processed foods and beverages. Given how high-fructose corn syrup is everywhere, some people are concerned about possible adverse health effects.
Research studies have yielded mixed results about the possible adverse effects of consuming high-fructose corn syrup. Although high-fructose corn syrup is chemically similar to table sugar, concerns have been raised because of how high-fructose corn syrup is processed. Some believe that your body reacts differently to high-fructose corn syrup than it does to other types of sugar. But research about high-fructose corn syrup is evolving.
Some research studies have linked consumption of large amounts of any type of added sugar — not just high-fructose corn syrup — to such health problems as weight gain, dental cavities, poor nutrition, and increased triglyceride levels, which can boost your heart attack risk. But there is insufficient evidence to say that high-fructose corn syrup is less healthy than are other types of added sweeteners.
Recommendations from the American Heart Association — not a part of official U.S. dietary guidelines — say that most American women should consume no more than 100 calories a day from added sugar from any source, and that most American men should consume no more than 150 calories a day from added sugar, and that even less is better. That's about 6 teaspoons of added sugar for women and 9 for men.
One 12 oz can of coke has 140 calories & 39 grams of sugar.
One 20 oz bottle of coke has 240 calories & 65 grams of sugar
A one liter bottle of coke has 400 calories & 108 grams of sugar.
Your best approach to healthy eating is to follow a meal plan that gives you 45%-65% of the calories you consume as carbohydrates.
MyPyramid and DASH eating plans are both examples of meal plans that give you the calories that you need and the right amount of carbohydrates. MyPyramid.gov lets you enter your age, sex, height, weight, and activity level to get a meal plan specific to your caloric needs.
DASH Eating Plan website provides a healthy eating plan with menu examples and recipes to get you started.
Carbohydrates are an important aspect of your nutrition. Your body uses carbohydrates to fuel your brain and nervous system. A diet based on no carbohydrates can be unhealthy and is unrealistic to maintain. The healthiest diets have the proper amount of carbohydrates and focus on more complex carbohydrates than simple carbohydrates.
Now that you have started… Don’t stop! An active lifestyle is not something to develop for a few days, weeks, or months and then forget. Make physical activity a lifetime habit.
If you find it hard to stick to your program ask yourself these questions,
Am I doing activities I really enjoy?
Did I seek out friends and family members who can support my efforts?
Your goal should be personal fitness. You have an individual system with unique needs and capacities. Develop it to your potential. Don’t compare yourself to a friend or neighbor.
