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12
Carbohydrates
Simple
Carbs
Re-cap
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Carbohydrates and Energy
This energy mostly comes from an important macronutrient called carbohydrates, or carbs.
Intro
All the things you do every day require energy, from walking to class to dancing to simply breathing.
Carbohydrates are
units of sugars.
Some are made of one single unit, and some have more than one, linked together like a chain.
Chains of units of sugars = Complex Carbs
Single or small units of sugars = Simple Carbs
Simple Carbs
- Your body can only use single units of sugars for energy. (Anything bigger and it needs to break it down first.)
- Simple carbs give you fast energy. Your body can use that food for energy right away!
- Fast energy means your body uses it up quickly too.
Complex Carbs
The energy from complex carbs lasts longer!
- Because complex carbs are made of long chains of sugars, your body needs to break it into single units before it can be used for energy.
- Since it takes longer to break down, your body gets a slower, steady stream of energy.
Let's take a closer look at the building blocks of carbohydrates
Simple Carbohydrates
...are made of single units of sugar, or
Monosaccharides
Sometimes these single units pair up and become
Disaccharides
Both are considered "Simple Carbs"
Mono-saccharides
(Single units of sugars)
1. Glucose
This sugar unit circulates in the blood. It is also called "blood sugar".
2. Fructose
It naturally occurs in fruit, milk and honey.
3. Galactose
It is found in milk. Similar to glucose but less sweet.
Monosaccharides
These Foods have
simple sugars in the form of Monosaccharides
Honey
Fruit
Milk
Examples
Disaccharides
(another form of simple sugar)
Glucose + Galactose = Lactose
Milk
Glucose + Fructose = Sucrose
Disaccharides
Sugar
Glucose + Glucose = Maltose
Rice
These Foods have simple sugars in the form of disaccharides
Examples
Yogurt
Complex Carbohydrates
are made up of many units of sugars,
forming a chain
Complex
Starches and Fiber
are considered Complex Carbs
Starch
Starch is your body's main source of energy!
Starch
Starch comes from plant-based foods:
Fruits, vegetables, whole grains, and beans
Photo from American Heart Association by A. Namenko
Fiber
Fiber is a complex carb that does NOT provide energy to your body
BUT it has some very important jobs:
Good sources
of fiber:
Fruits
Vegetables
Beans
Lentils
Whole grains
Nuts
Fiber
- Reduces blood cholesterol
- Stabilizes blood sugar
- Absorbs water, keeping you regular
- Helps you feel fuller after eating
Photo by Cecilia Par
- Fiber is like a broom, sweeping toxins out of your body
Summary
- Everything we do requires energy, and carbohydrates are your main source of energy!
- Carbs can be either SIMPLE or COMPLEX
- Simple carbs provide quick energy
- Fruits, milk, cake and soda are some examples.
- Complex carbs provide slow and steady energy
- Bread, beans, and starchy vegetables such as potatoes are a few examples.
- Fiber is a type of complex carbohydrate that does not provide energy but has other jobs. It's "nature's broom," sweeping toxins from your body.