CARBOHYDRATES

Carbohydrates includes sugars, starches & fibre and are the body’s prime source of energy.

45-65% of your energy intake should come from carbohydrates.

Carbohydrates are classified as simple & complex, and are made up of 3 common elements: carbon, hydrogen & oxygen.

1. Provide energyPreferred source

of energyWhen there are

not enough carbohydrates to use, the body draws on protein for energy needs

FUNCTION OF CARBOHYDRATES:

2. To spare proteins

Body is less effi cient in using proteins for energy

Protein used for energy leaves less for building, repairing & maintaining cells & body tissues

FUNCTION OF CARBOHYDRATES:

3. Break down fatsIf carbohydrate

levels are too low, the body cannot break down fats completely

Leads to more acidic blood; may lead to “ketosis” = acidic breath, nausea, weakness, eventually coma and possibly death

FUNCTION OF CARBOHYDRATES:

4. To provide bulk to diet

Fibre is responsible for adding bulk

Keeps us feeling full longer

Helps promote normal digestion & elimination of body wastes

FUNCTION OF CARBOHYDRATES:

Are all sugars (table sugar, candy, pop, fruit, etc.)

Function = source of energy (quick burst of energy because it is broken down quickly), aids digestion

SIMPLE CARBOHYDRATES

Includes starch and fibre

Complex carbs take longer to digest, help regulate blood sugar levels & keep energy levels up

Preferred over simple carbs for health and nutrition

COMPLEX CARBOHYDRATES

Food source: breads, rice, pasta, veggies (especially potatoes)

Function: the body’s main source of energy (sugar is released into blood stream gradually, longer lasting source of energy)

STARCH

Food source: whole grains, fruits, veggies, bran, legumes

Function: aids digestion, linked to prevention of colon cancer & heart disease, promotes normal elimination of waste, promotes satiety

Fibre binds with toxins in food, preventing them from being absorbed

Fibre also speeds up the time food is in the intestines which reduces exposure to toxins in food

FIBRE

ENERGY CALCULATIONS