SIMPLE CARBOHYDRATES• Sugars

– Simple (glucose, fructose, galactose)

– Table sugar (sucrose)– Milk sugar (lactose)

COMPLEX CARBOHYDRATES• Starch

– Long chains of sugars– Grains, vegetables, and fruits

WHAT ARE CARBOHYDRATES??

FIBER• Insoluble

– Not digested– Grains

• Soluble– Soluble in water– Fruits and vegetables, some

grains

WHAT ARE CARBOHYDRATES??

Bran: outer layer of the seed • niacin, thiamin, riboflavin • magnesium, phosphorus, iron, zinc • most of the seed's fiber

Germ: where a new plant sprouts • niacin, thiamin, riboflavin • magnesium, phosphorus, iron, zinc • also contains protein and some fat (vitamin E)

Endosperm: also the kernel • the bulk of the seed • most of the grain's protein and carbohydrates • small amounts of vitamins and minerals

COMPLEX CARBOHYDRATES

COMPLEX CARBOHYDRATES

Whole grains Refined grains

Bran flakesHigh-fiber cerealOatmealBarley, buckwheat, bulgur (cracked wheat), millet Whole wheat pastaPopcorn, ww crackersWhole-wheat breadBrown rice, Wild riceWhole-wheat flour

Corn flakes Puffed rice cerealGritsCouscous Enriched macaroni or spaghetti Pretzels White bread White rice All-purpose flour

WHOLE GRAINS vs. REFINED GRAINS

FOODSERVING

SIZEFIBER

(g)

White bread 1 slice 0.6

Whole-grain bread

1 slice 3

Enriched pasta 1 c cooked 2

Whole-grain pasta 1 c cooked 6

Corn flake cereal 1 cup 1.0

Bran flake cereal 3/4 cup 5.5

Fiber• When looking for

WHOLE GRAINS

• READ the LABEL– WHOLE grain

needs to be a MAIN ingredient

– Check the fiber content

• 3 g fiber per serving

FOOD GROUPS TO ENCOURAGE• Consume a sufficient amount of fruits

and vegetables per day– 2 cups of fruit – 2½ cups of vegetables

• Choose a variety of fruits and vegetables each day

• Consume 3 or more ounce-equivalents of whole-grain products per day, at least half the grains should come from whole grains

The Dietary Guidelines for Americans 2005; www.healthierus.gov/dietaryguidelines

DIETARY GUIDELINES 2005

www.aicr.org