carbohydrates the simple sugar and not so simple starch breads, grains, fiber

CARBOHYDRATESThe simple Sugar and

not so simple Starch

Breads, Grains, Fiber

CARBOHYDRATES

1. Carbohydrates give the body energy. They are the best source of fuel for the body. Carbohydrates also help to digest protein and fat.

CARBOHYDRATES

CarbsProteinFats

2. 45-65% of our food should come from carbohydrates.

CARBOHYDRATES

3. If we eat more carbohydrates than are needed for energy, the extra is stored in the liver or in the tissues as fat.

Carbohydrates1. We get most of our carbohydrates from

the GRAINS group (inc. Legumes).

2. FRUITS and VEGETABLES are also a good source of carbohydrates.

3. Almost all of our carbohydrates come from PLANT food sources.

4. Sugar is also a carbohydrate.

5. The two types of carbohydrates are:

a) SIMPLE SUGARS

b) COMPLEX STARCHES

6. Sugars are SIMPLE. Starches are

COMPLEX.

7. Complex starches will BREAK DOWN

into simple sugars.

SIMPLE SUGARS

Food Sources:

Simple Carbohydrates5. Simple carbohydrates are quick energy

sources. They come from sugar. They do not usually supply any other nutrients or fiber.

6. Examples: Glucose, fruit juice, table sugar, honey, soft drinks, and other sweets

Simple Sugars6. Glucose or blood sugar is the basic source of

energy for all living things. Food source: Fruit, Veggies, Grains

7. Sucrose or table sugar is made from sugar beets or sugar cane. Food Source: Table Sugar, Sugar Cane

8. Fructose is sugar found in fruit, honey and vegetables.

9. Maltose is grain starch broken down into sugar. Food Source: Grains

10. Lactose is milk sugar.

How do you know if a food has added sugar?

Check out the Food Label:

Total Carbohydrate (g): Dietary Fiber,

Sugars, Other Carbohydrates (Complex)

List of ingredients: sugar, brown sugar, juice, fruit juices, molasses, honey, syrup, malted corn sweetener, corn syrup, maltose, fructose, lactose, glucose, dextrose

COMPLEX STARCHES

Food Sources:

7B-Complex Carbohydrate

• Also known as starch!

• These kind are the better choice, they break down in the body slower.

• They also provide nutrients and fiber

• Examples are starch, bread, cereal, potatoes, pasta, rice, legumes, raw vegetables, fruit, nuts, seeds, and popcorn.

Recommendations:

13. Eat less foods with added sugar.

14. Choose fiber-rich fruits, vegetables and whole grains more often.

15. Eat legumes several times a week.

16. Brush teeth after eating foods

with sugar and starch.

6. List the two types of fiber and the main functions they perform:

Type of Fiber Function

A SolubleShown to lower total

blood cholesterol

B Insoluble*Will NOT digest or dissolve

Helps move food through the body

Wheat Rice

7 Principle Grains

OatsRolled Oats

Barley Corn

Rye

Buckwheat

Grains

• Cereal is the common name for grains.• Grains are the edible seeds of certain

grasses.• The main uses for grains:

CerealFlour Pasta

4 Classes of Grains

• Cereal• Flour• Rice • Pasta• Wheat is known as the staff of life

because of its availability around the world. It is a staple food because of its good keeping quality, high energy value and relatively low cost.

The Parts of the Grain:• Bran - outside covering of the grain and consists

of several layers. Cellulose is not digested, acts as a natural laxative and is sometimes called the “scrub brush” for the intestine, helping to keep the body regular. (fiber, B vitamins, minerals, protein)

• Endosperm - is the inner white portion. (complex

carbohydrates, proteins, NO vitamins and minerals)• Germ - found at one end of the kernel, is the

sprouting part from which a new part grows. (B vitamins, vitamin E, iron, zinc, other minerals, unsaturated fat)

11.When a product claims that it is “Whole Wheat” or “Whole Grain”, it must use the ENTIRE wheat kernel, or ALL THREE parts.

12.Other products, like white bread and rice, usually only use the ENDOSPERM, which is the LEAST beneficial part of the wheat kernel.

13.ENRICHED: some of the nutrients that were lost in processing are added back into the product.

14.FORTIFIED: 10% more of the Daily Value for the nutrient is being added.

#13-Fiber Benefits

• Helps with the flow of food• Helps to prevent

constipation• Reduces risk of COLON

CANCER• WATER, WATER,

WATER!!!

8 & 9 & 10-Fiber• #8 -20-35 grams a

day per person!– The average American

gets half of the amount– #9- Also known as

Fiber, Roughage, Cellulose

– #10 - Fiber comes from plant foods! Wheat, grain, vegetables, fruit, legumes. Usually found in or near the skin of fruits and vegetables.

• Our bodies cannot digest or absorb fiber. It is called a non-nutrient. In the small and large intestine, fiber attracts food particles just like a dry sponge soaks up water. When fiber acts like a sponge, the amount of material in the intestine increases. Therefore, fiber creates regulation in the diet.

#11

4. Fiber is important because it attracts WATER to the INTESTINES and helps move food through our systems faster. You have to have water along with fiber or it is not as effective.

5. Benefits of fiber include a lowered risk of DIVERTICULITUS, HEMORRHOIDS and COLON or RECTAL CANCER.

14-To Add Fiber• Increase intake of beans and lentils• Add wheat germ to cakes, cookies, and

cereal• Eat whole grain cereals rather than sugary

cereal• Eat the skins of fruits and vegetables

15-Cooking Terms• Whole grain – most nutritious kind of

bread, includes all three parts of the grain

• White and brown bread – contains only the endosperm

1. List the types of rice below:

Type of Rice Description

A. Conventional RiceShorter than long grain rice. When

cooked, it is moist and tender.

B. Long Grain Rice4-5 times longer than the width. After

cooked, it will be light and fluffy.

Rice

C. Short Grain RiceShort, plump and almost round. Cooked

grains are soft and cling together.

D. Brown Rice *Has the most fiber!

Chewy texture and “nut-like” flavor. Rich in vitamins, minerals and fiber.

E. Wild RiceLong, dark and streaky color. Distinct

flavor.

F. Pre-Cooked/Instant RiceIt has been completely cooked and

then dehydrated. The process reduces time required for cooking.

16-Preparing Rice:• Double the amount of water for the rice. • Add salt and butter. (optional) • Bring the water to a boil. • Add and stir in rice. • Turn heat to low and put on lid. • Cook for 15 – 25 minutes.• Rice is done if no water is visible. • Fluff with a fork. • Rice triples as it cooks. • 1 cup uncooked rice will yield 3 cups cooked.

18-Rice Rice Rice

• Rice Triples in size when it is cooked.• Rice Triples in size when it is cooked.• Rice Triples in size when it is cooked.• Rice Triples in size when it is cooked.• Rice Triples in size when it is cooked.• Rice Triples in size when it is cooked.• Rice Triples in size when it is cooked.• Rice Triples in size when it is cooked.

Pasta• Type of Pasta:

– spaghetti, macaroni, fettucine, ravioli, lasagne, tortellini, linguinni, egg noodles, etc

• Pasta Facts:– Pasta dishes are usually low cost entrees– Store pasta in a tightly covered container at

room temperature– Pasta test for doneness - al dente (meaning

firm to the tooth)

17-Preparing Pasta• In a large pot, fill pan with water 2/3’s full. • Add salt if desired. • Bring to a boil. • Add pasta. • Cook uncovered at a slow rolling boil to

thoroughly cook the pasta until al dente 10 – 12 minutes.

• Drain. • Pasta doubles as it cooks. • 1 cup uncooked pasta will yield 2 cups cooked.

19-Pasta Pasta

• Pasta doubles in size when it is cooked.• Pasta doubles in size when it is cooked.• Pasta doubles in size when it is cooked.• Pasta doubles in size when it is cooked.• Pasta doubles in size when it is cooked.• Pasta doubles in size when it is cooked.• Pasta doubles in size when it is cooked.• Pasta doubles in size when it is cooked.

20-Principles of Grain Cookery:

• Goal is to avoid lumps—two methods to separate cereal granule.–Cereals may be added slowly to

rapidly boiling water while stirring.–Fine cereals may be mixed with a

small amount of cold water before they are stirred into boiling water.

Principles of Grain Cookery:

• Several things happen when starch is cooked:– the starch absorbs water– with heat and an excess of water, starch

swells enormously– with continued heating, starch becomes

translucent– thickness develops

Quick Breads1. They are Quick or Fast (<1 Hr.)2. No Yeast!3. Baking Powder or Soda4. Does not need to pre-rise

1. Dough

1. Biscuits

2. Scones

3. Doughnuts

2. Batter1. Pour Waffles, Pancakes2. Drop Muffins

CharacteristicsFlour

Purpose: Gives Structure

Liquid

Purpose: Moistens & Dissolves Ingredients

Salt

Purpose: Gives Flavor

Baking Soda/PowderPurpose: Leavening Agent (Helps it rise)

FatPurpose: Makes it Tender & Gives Flavor

SugarPurpose: Gives Flavor & Helps with Browning

EggsPurpose: Gives Protein, Color & Leavening

Gluten: when water is mixed with flour, the proteins in the flour give strength and elasticity to batters and doughs.

Kneading: to work a dough with the palms of the hands to develop gluten.

Muffin Method of Mixing1. Combine all dry ingredients together

into a bowl.

2. In a separate bowl, blend all of the liquid ingredients together, (including fat).

3. Make a well in your dry ingredient bowl and pour the liquid in the well.

4. Stir until dry ingredients are moistened.

The Perfect Muffin:

1. Will have a cauliflower top.

2. Will have some, but few, tunnels in the interior.

3. Will be tender.

DRAW THIS:

The Under-Mixed Muffin:

1. Will have low volume.

2. Will have a flat surface.

3. Will be very crumbly.

DRAW THIS:

The Over-Mixed Muffin:

1. Will have a peaked top.

2. Will be very tough.

3. Will have large tunnels in the interior.

DRAW THIS:

Biscuit Method of Mixing:1. Combine all dry ingredients.

2. Cut-in the fat until there are crumbs.

3. Add the liquid and stir until a dough forms.

4. Knead the dough so gluten will form.

5. Cut into biscuits with biscuit cutter.

6. Place on a greased cookie sheet.

What does a perfect biscuit look like?

1. Flat Top

2. Straight Sides

3. Flaky with layers

Two of the most important steps in making biscuits are:

1. Cutting-in the fat

2. Kneading

Yeast Breads1. Name the basic ingredients in yeast

bread. What is the purpose of each?

1. Flour: Body / Structure

2. Yeast: Provides leavening to make light, airy and porous

3. Salt: Flavor and controls yeast

4. Fat: Tenderness

e. Liquid: To dissolve and activate yeast

f. Sugar: Food for yeast

g. Egg: Color, texture and nutrients

2.What is proofing?• The period of time when the bread is

rising and CO2 is being produced.3.The function of yeast in leavening is to

produce CO2.4.What happens if the liquid you add to

the yeast is too hot?• It will kill it!

5. What happens if the liquid you add to the yeast is too cold?

• It won’t react

6. What affect does salt have on yeast?• It controls yeast growth

7. What is the effect of mixing baking soda with an acid?

• CO2 is produced

8. What are some common acids added to foods to help produce leavening?

a. Sour Cream

b. Sour Milk (Buttermilk)

c. Vinegar

d. Cream of Tartar

e. Honey

f. Molasses

g. Lemon Juice

CARBOHYDRATESThe simple Sugar and

not so simple Starch

Breads, Grains, Fiber