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
