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By: Emma Jones, Rashil Jetley, Xinni Liu, Youngmin Ahn, Haley Guo

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By: Emma Jones, Rashil Jetley, Xinni Liu, Youngmin Ahn, Haley Guo

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Carbohydrates are one of the three macronutrients in our diet with their main function being to provide energy to the body

Carbohydrates are made of building blocks of sugars, and can be classified according to how many sugar units are combined in their molecule

5 primary functions: energy production, energy storage, building macromolecules, sparing protein, and assisting in lipid metabolism

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Complex carbohydrates are present in foods such as bread and pasta vs. simple carbohydrates are in foods such as table sugar and syrups

Complex carbohydrates  contain longer chains of sugar molecules than simple carbohydrates. The body converts these sugar molecules into glucose, which it uses for energy. As complex carbohydrates have longer chains, they take longer to break down and provide more lasting energy in the body than simple carbohydrates.

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There are three main types of carbohydrates:

Sugar. Sugar is the simplest form of carbohydrate and occurs naturally in some foods, including fruits, vegetables, milk and milk products. Types of sugar include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).

Starch. Starch is a complex carbohydrate, meaning it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.

Fiber. Fiber also is a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas.

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Grains and cereals

Starchy vegetables

Legumes including dried and canned varieties

Fruit; frozen, fresh, dried and juiced

Dairy foods from cow/ sheep/ goat milks

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The brain is the only carbohydrate-dependent organ in the body

When resting, people get about 10% of their energy as protein, 40% from fat, and 50% from carbohydrates. In moderate intensity activity, the energy source is 50% fat and 50% carbohydrate

Common myth: carbs only come from grains such as bread and pasts. Carbs actually can come from a range of sources including fruits and vegetables

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There are low, medium and high GI carbohydrates. Low GI carbs, 55 < such as fruits and veggies breakdown slowly, releasing glucose into the blood stream slowly and therefore provide prolonged energy.

Medium GI carbohydrates, 55 - 70 GI such as basmati rice, wholemeal bread breakdown and increase the presence of glucose into the bloodstream at a faster rate than low GI foods

High GI > 70 foods such as potatoes, white bread and short grain rice provide a short and sharp rise in blood sugar levels

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- Carbohydrate should intake 45-65% of Daily Calories
- 220-320g/day (Actual 45%)

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Carbohydrates are molecules made of carbon, oxygen, and hydrogen