Nutrition BasicsNutrition Basics

Carbohydrates

Carbohydrates

The Zone Diet

How Many “Sugars?”

INGREDIENTS: ROLLED OATS, HIGH MALTOSE CORN SYRUP,

SUGAR, HIGH FRUCTOSE CORN SYRUP, CRISP RICE, WHEAT

FLAKES, PALM KERNEL OIL, DEGERMED YELLOW CORN

MEAL, MALT, FRUCTOSE, CANOLA OIL, YOGURT POWDER,

CORN BRAN, MALTODEXTRIN, CALCIUM CARBONATE,

NONFAT MILK, SOY LECITHIN, SALT, HONEY, RED 40 LAKE

AND OTHER COLOR ADDED, NATURAL FLAVOR, DRIED

STRAWBERRIES, CITRIC ACID, BAKING SODA, MIXED

TOCOPHEROLS ADDED TO RETAIN FRESHNESS, SUNFLOWER

MEAL, PEANUT FLOUR, ALMOND FLOUR

Simple Carbohydrates

Common types:– White/brown sugar– Honey/Molasses– Corn Syrup

Found in processed foods:– Fructose, sucrose, glucose,

maltose– High fructose corn syrup

Complex Carbohydrates

• Starches– Branching chains of simple sugar (glucose)– Found in many foods

How Many “Complex Carbs?”

INGREDIENTS: ROLLED OATS, HIGH MALTOSE CORN SYRUP, SUGAR,

HIGH FRUCTOSE CORN SYRUP, CRISP RICE, WHEAT FLAKES, PALM

KERNEL OIL, DEGERMED YELLOW CORN MEAL, MALT, FRUCTOSE,

CANOLA OIL, YOGURT POWDER, CORN BRAN, MALTODEXTRIN,

CALCIUM CARBONATE, NONFAT MILK, SOY LECITHIN, SALT, HONEY,

RED 40 LAKE AND OTHER COLOR ADDED, NATURAL FLAVOR, DRIED

STRAWBERRIES, CITRIC ACID, BAKING SODA, MIXED TOCOPHEROLS

ADDED TO RETAIN FRESHNESS, SUNFLOWER MEAL, PEANUT FLOUR,

ALMOND FLOUR

Sugars vs. Starches

• What’s the difference?– Sugars are rapidly digested and absorbed

• Quick energy– Starches are more filling and take longer

to digest• More energy, last longer

• Both become glucose = “Blood Sugar”

Fiber

• Fiber is plant material that humans are unable to digest. – Recommended 25-30 grams of Fiber per

day

• Two Types of Fiber– Soluble– Insoluble

Soluble Fiber

• Absorbs liquid• Lowers cholesterol

levels

• In fruits and vegetables• Oats• Psyllium:

– Found in Metamucil, Fiberall, Konsyl

Soluble Fiber

Insoluble Fiber

• Functions to:

– Add bulk

– Soften stools

• Found in:

– Fruits and vegetables

– Whole grains

– Nuts and seeds

What are whole grains?

• Entire seed of a plant– bran, germ, and endosperm

• Bran + germ = 25% of the grain’s protein and contains seventeen key nutrients

• Source of fiber and starchWhole Grains Council Image

White vs Wheat?

Whole wheat bread contains more nutrients

Whole wheat bread is more filling and takes longer to digest

Going Whole Grain

• Pastas:– Start with thinner

shapes– Watch for

overcooking– Pair it with heartier

sauces – Experiment with

different brands

How much should you eat?

• 50-60% of daily calories from

carbohydrate

• Focus on complex carbohydrates

• Use simple carbs in moderation

Carbohydrate Summary

• Simple vs Complex Carbohydrates

• Fiber– Insoluble vs Soluble

• Whole Grains– Bran, germ, endosperm

• 50-60% of calories