simple carbohydrates sugars simple (glucose, fructose, galactose) table sugar (sucrose)
DESCRIPTION
WHAT ARE CARBOHYDRATES??. SIMPLE CARBOHYDRATES Sugars Simple (glucose, fructose, galactose) Table sugar (sucrose) Milk sugar (lactose) COMPLEX CARBOHYDRATES Starch Long chains of sugars Grains, vegetables, and fruits. WHAT ARE CARBOHYDRATES??. FIBER Insoluble Not digested Grains - PowerPoint PPT PresentationTRANSCRIPT
SIMPLE CARBOHYDRATES• Sugars
– Simple (glucose, fructose, galactose)
– Table sugar (sucrose)– Milk sugar (lactose)
COMPLEX CARBOHYDRATES• Starch
– Long chains of sugars– Grains, vegetables, and fruits
WHAT ARE CARBOHYDRATES??
FIBER• Insoluble
– Not digested– Grains
• Soluble– Soluble in water– Fruits and vegetables, some
grains
WHAT ARE CARBOHYDRATES??
Bran: outer layer of the seed • niacin, thiamin, riboflavin • magnesium, phosphorus, iron, zinc • most of the seed's fiber
Germ: where a new plant sprouts • niacin, thiamin, riboflavin • magnesium, phosphorus, iron, zinc • also contains protein and some fat (vitamin E)
Endosperm: also the kernel • the bulk of the seed • most of the grain's protein and carbohydrates • small amounts of vitamins and minerals
COMPLEX CARBOHYDRATES
COMPLEX CARBOHYDRATES
Whole grains Refined grains
Bran flakesHigh-fiber cerealOatmealBarley, buckwheat, bulgur (cracked wheat), millet Whole wheat pastaPopcorn, ww crackersWhole-wheat breadBrown rice, Wild riceWhole-wheat flour
Corn flakes Puffed rice cerealGritsCouscous Enriched macaroni or spaghetti Pretzels White bread White rice All-purpose flour
WHOLE GRAINS vs. REFINED GRAINS
FOODSERVING
SIZEFIBER
(g)
White bread 1 slice 0.6
Whole-grain bread
1 slice 3
Enriched pasta 1 c cooked 2
Whole-grain pasta 1 c cooked 6
Corn flake cereal 1 cup 1.0
Bran flake cereal 3/4 cup 5.5
Fiber• When looking for
WHOLE GRAINS
• READ the LABEL– WHOLE grain
needs to be a MAIN ingredient
– Check the fiber content
• 3 g fiber per serving
FOOD GROUPS TO ENCOURAGE• Consume a sufficient amount of fruits
and vegetables per day– 2 cups of fruit – 2½ cups of vegetables
• Choose a variety of fruits and vegetables each day
• Consume 3 or more ounce-equivalents of whole-grain products per day, at least half the grains should come from whole grains
The Dietary Guidelines for Americans 2005; www.healthierus.gov/dietaryguidelines
DIETARY GUIDELINES 2005
www.aicr.org