Complex Carbs

Complex Carbs

Made of long chains of simple carbs. Starches and Dietary Fiber are the two

types of Complex Carbs. Found in vegetables, beans, bread, and

grains

What are Starches?

Polysaccharides Long chains of glucose

(300-1,000 units) Fiber determines how

rapidly they convert to glucose (more fiber, slower they digest)

Can digest rapidly (if refined), raising glucose levels fast

Fiber (undigestible carb)

Polysaccharide Long chains of glucose

with unbreakable bonds

(undigestible) Made of cellulose,

(cell wall of plant cells)

Slows carb digestion when combined in fruits and vegetables

Benefits of Dietary Fiber

Attracts water to digestive tract, softening stools, preventing constipation

Provides “bulk” to keep muscles of digestive tract in shape to “push”

Promotes regular bowel movements Reduces time for harmful chemicals to be

absorbed Hi-fiber diets associated with decreased

blood cholesterol and colon cancer rates.

Types of Fiber/Sources

Soluble• Oatmeal• Oat bran• Barley• Most fruits and vegetables• Dried beans and peas• Prunes

Insoluble• Whole grain cereals and bread• Barley• Brown rice• Dried Beans and Seeds• Wheat bran• Nuts and seeds• Most vegetables• Fruits• Popcorn, Corn Bran

How Much Fiber Do I Need?

You need 14g for every 1,000 cals

Example (for 2,000 cal diet, you need 28g of fiber)

Tips to Get More Fiber

Choose whole fruit over fruit juice (canned, fresh or frozen) twice the fiber.

Try to eat fruit at breakfast. Keep fresh fruits visible in kitchen. Keep washed, cut up fresh veggies in

fridge for a quick snack. (carrots) Choose whole grains breads (check labels) Eat a whole grain cereal for breakfast. Eat more beans!

What are NET CARBS?

Since fiber is not digestible, it doesn’t contribute to caloric intake.

To calculate NET CARBS- subtract the fiber content from Total Carbohydrates

Net Carbs =Total Carbs(g)– Fiber(g)

What are “whole grains”?

Refers to grains that have “all parts” of the seed

“Refined” grains (white flour, white bread, etc.) remove the bran (fiber) and germ, removing nutrients

EndospermBran

Germ

Nutrient Location In Grain

Bran:protects seed- Fiber

- B Vitamins- Trace Minerals

Germ:nourishment for the seed

- B Vitamins- Vitamin E

- Trace Minerals- Phytonutients

Endosperm:provides energy- Carbohydrate- Protein

- Some B Vitamins

Refining Removes Nutrients

Folic acid and Iron are removed during initial processing and added back and called “Enriched Grains” (white breads and white rice)

Some enriched grains have extra nutrients added and are called “fortified grains”.

Tips for More Whole Grains

Eat a whole grain breakfast cereal. Choose whole grain breads and

rolls. Use “brown rice” rather than “white

rice”. Try to eat at least half of your daily

grains from “whole grain” sources.