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Transcript of Carbohydrates!!!
Made up of one or two sugars
Monosaccharides (Fructose, glucose, galactose)
Disaccharides (lactose, maltose and sucrose)
Made up of three or more sugars
Contains a lot of fiber, vitamins and minerals
Helps with the energy production of the body
Oligosaccharides & Polysaccharides are two types of complex carbohydrates. Recipe: Raspberry chocolate scones
(Source : www.mayoclinic.com )
Nutritional analysis per serving
Serving size: 1 scone
Sodium 165 mg
Total fat 5 g
Total carbohydrate 23 g
Saturated fat 1.5 g
Dietary fiber 2 g
Monounsaturated fat 2.5 g
Protein 4 g BY: KALINA, TARIN, KATHLEEN & MIRANDA CARBOHYDRATE What are Carbohydrates? The Roles and Benefits Of Carbohydrate A Summary Carbohydrates are organic compounds
Made up of Carbon, Hydrogen and Oxygen Different Types of Carbohydrates Food Sources Dietary Carbohydrates include natural and refined sugars,starch, and plant fiber
Most Common Sources are:
Carbohydrate Rich Sources:
Pasta Excess/Deficiency of Carbohydrates Excess of Carbohydrates can cause:
Weight gain (extra calories)
High blood sugar levels (carbohydrates break down to sugars which is then absorbed into your bloodstream)
Low HDL cholesterol levels ( too little of good cholesterol)
Deficiency of Carbohydrates can cause:
Constipation and headache
Dehydration -It's used by the body for energy
- Helps with the intestinal health and waste elimination
-Helps the central nervous system, kidneys, brain, and the heart to function properly. Serving of Carbohydrates USA Food Guide Canada's Food Guide Recipes That Are Rich in Carbohydrates China's Food Guide Recipes That Are Rich in Carbohydrates Fruit salsa 'n' sweet chips
Sodium 90 mg
Total fat 3 g
Total carbohydrate 21 g
Saturated fat trace
Dietary fiber 3 g
Trans fat 0
Sugars 3.5 g
Monounsaturated fat trace
Protein 2 g
Cholesterol 0 Ingredients:
For tortilla crisps:
8 whole-wheat tortillas
1 tablespoon sugar
1/2 tablespoon cinnamon
For fruit salsa:
3 cups diced fresh fruit, such as apples, oranges, kiwi, strawberries, grapes or other fresh fruit
2 tablespoons sugar-free jam, any flavor
1 tablespoon honey or agave nectar
2 tablespoons orange juice
Preheat oven to 350 F. Cut each tortilla into 10 wedges. Lay pieces on two baking sheets. Make sure they aren't overlapping. Spray the tortilla pieces with cooking spray.
In a small bowl, combine sugar and cinnamon. Sprinkle evenly over the tortilla wedges. Bake for 10-12 minutes or until the pieces are crisp. Place on a cooling rack and let cool.
Cut the fruit into cubes. Gently mix the fruit together in a mixing bowl. In another bowl, whisk together jam, honey and orange juice. Pour this over the diced fruit. Mix gently. Cover the bowl with plastic wrap and refrigerate for 2 to 3 hours.
Serve as a dip or topping for the cinnamon tortilla chips. Recipe: Pasta with spinach, garbanzos and raisins
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
In a large skillet, heat the olive oil and garlic over medium heat. Add the garbanzos and chicken broth. Stir until warmed through. Add the raisins and spinach. Heat just until spinach is wilted, about 3 minutes. Don't overcook.
Divide the pasta among the plates. Top each serving with 1/6 of the sauce, 1 teaspoon Parmesan cheese and peppercorns to taste. Serve immediately. Ingredients
8 ounces farfalle (bow tie) pasta
2 tablespoons olive oil
4 garlic cloves, crushed
1/2 can (19 ounces) garbanzos, rinsed and drained
1/2 cup unsalted chicken broth
1/2 cup golden raisins
4 cups fresh spinach, chopped
2 tablespoons Parmesan cheese
Cracked black peppercorns, to taste Nutritional analysis per serving:
Sodium 341 mg
Total fat 7 g
Total carbohydrate 62 g
Saturated fat 1 g
Dietary fiber 7 g
Monounsaturated fat 4 g
Protein 11 g
Cholesterol 1 mg Therefore, don't ditch carbohydrates.
They are extremely important.
But the key is to keep it balanced and eat more of the right kind of Carbohydrates. Thank you for your attention!!