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SIMPLE CARBOHYDRATES Sugars Simple (glucose, fructose, galactose) Table sugar (sucrose)

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

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SIMPLE CARBOHYDRATES Sugars Simple (glucose, fructose, galactose) Table sugar (sucrose)

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  1. 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

  2. WHAT ARE CARBOHYDRATES?? FIBER • Insoluble • Not digested • Grains • Soluble • Soluble in water • Fruits and vegetables, some grains

  3. COMPLEX 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

  4. COMPLEX CARBOHYDRATES

  5. WHOLE GRAINS vs. REFINED GRAINS

  6. 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

  7. DIETARY GUIDELINES 2005 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

  8. www.aicr.org

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