1. Pennington Biomedical Research Center
Awesome.2Cents! A Healthy Lifestyle Curriculum for Teens…
Lesson # 5 Fueling your body (Carbohydrates)
Content outline
1. Carbohydrates are essential sources of energy.
2. Carbohydrates come in many forms and can influence digestion, absorption and
metabolism.
3. Carbohydrates come mainly from plant sources.
Louisiana content standards:
1-H-1, 1-H-2, 1-H-3, 1-H-4, 1-H-5, 1-H-6, 2-H-1, 2-H-2, 3-H-1, 3-H-2, 5-H-6
1-M-2, 1-M-3, 2-M-2, 3-M-1, 4-M-5, 5-M-4, 5-M-5, 6-M-1
Objectives/Expected Learner Outcomes
Students learn the chemistry of carbohydrates.
Students learn how carbohydrates are metabolized. `
Students learn that carbohydrates make up a significant part of their diet.
Students learn the difference between refined and whole grain.
Lesson and Strategies
Student group targeted 8-12th grade
Time required
Teacher Preparation: 15-20 minutes
Assessment: 10 minutes
Materials and Resources
Carbohydrate sources: table sugar, rice, pasta, Fiber One cereal,
Handouts
Power point presentation
Projector
Screen
Laptop/Computer
Various food packages high in carbohydrates, such as breads, cereal, pasta, etc.
with Nutrition Facts Panel.
The Nutrition Facts Panel handout (if needed)
Motivation and Explanations
In this lesson, kids divided based on their consumption of certain kind of fast food learn
to make healthier choice in their category.
Teacher Preparation
Before class, make copies of the handouts and homework assignment.

2. Lesson Plan
Slide Lesson
1 Title slide: Fueling your body
2 Say:
This lesson will cover:
What are carbohydrates?
Functions of carbohydrates
Digestion and metabolism
Types of carbohydrates.
Dietary fiber.
Chronic diseases and carbohydrate intake.
How much should you have?
3 Images
Say:
No doubt you have seen these statements and images on TV, video, when
surfing the web, in the newspaper. Is this really true? Is it healthy not to have
any carbohydrates? We will explore that in this lesson.
Do:
Show statements and images on the slide.
4 What are carbohydrates?
Say:
 Carbohydrates are simple or complex structures made up of carbon,
hydrogen and oxygen.
 Simple carbohydrates are small molecules, mainly 5 or 6 carbon
molecules.
 Complex structures may be hundreds or thousands of glucose molecules,
together with components such as lipids, nitrogen, or protein.
 Heparin and mucopolysaccharides are examples of complex
carbohydrates.
What you might have heard about carbohydrates and starches is that they are
bad for you. But let's take a look at carbohydrates and see how they might be
important. They are needed for energy.
5 What are carbohydrates?
Say:
Carbohydrates are simple or complex structures made up of carbon, hydrogen
and oxygen.
Glucose is the simplest carbohydrate unit. It is a monosaccharide.
A simple carbohydrate is in fact glucose or blood sugar (or dextrose). It flows
through the blood stream and goes to every cell of the body, where it is
converted to energy.
Glucose, fructose (from fruits) and galactose are monosaccharides. They are
absorbed in the intestines in to the bloodstream.

3. 6 What are carbohydrates?
Say:
Disaccharide is a molecule made up of two sugar units. Other examples of
disaccharides are lactose or milk sugar and maltose. Lactose is made up of
glucose and galactose. Some people lack the enzyme that digests the bond
between glucose and galactose in a condition called lactose intolerance. Table
sugar, or sucrose, is another example of a disaccaride. It is made up of two
simple glucose units.
7 What are carbohydrates?
Say:
Complex carbohydrates are made up of many hundreds and thousands of
glucose units. Some complex carbohydrates are digestible such as starch. They
are slower absorbing sugars because it takes a lot longer for the digestive
system to break them down. Only after breaking them down into glucose is the
bloodstream able to absorb the glucose.
Other complex carbohydrates are indigestible such as cellulose.
Indigestible carbohydrates are called dietary fiber. The bond between the
glucose units determines if it is digestible or not.
There are also complex carbohydrates, starches, made up of chains of glucose
molecules.

4. 8 Functions of carbohydrates
Say:
Carbohydrates main role is to provide fuel. If we have adequate carbohydrate,
we prevent the breakdown of protein for energy. Carbohydrate in the diet
actually helps the breakdown of fat. With adequate carbohydrate in the diet, fat
is completely broken down and used for energy. Plant sources of carbohydrates
are the best sources of fiber in the diet. Some of the best plant sources of fiber
are whole grain breads and cereals, beans and peas, lentils, popcorn.
9 Carbohydrates as fuel
Say:
All starches, saccharides and mixed carbohydrates are converted to the simplest
form of carbohydrate, glucose, during digestion and are absorbed in the
bloodstream as glucose units.
Glucose is the most common type of energy currency used by the cells, in
addition to fatty acids, and at times, ketones.
10 Carbohydrates as fuel
Say:
The brain uses mainly glucose for energy. Our brains alone use about 120 grams
of carbohydrate for energy. Therefore it is important that we eat enough
carbohydrates every day. It is because of carbohydrates that we have the energy
and mental capacity to do homework, read, and stay awake.
The heart muscle can use ketones for energy if it must, but it prefers glucose.
The brain can also use ketones, but ketones are not the preferred fuel and can
cause feeling of lethargy and headache.
The muscle cells use mainly fat for energy at rest, and glucose under high
aerobic conditions such as running. During sudden burst of energy when doing
aerobic activity, muscle uses phosphagens and once they are depleted, then
glucose for energy.
11 Sparing protein
Say:
 When we have adequate carbohydrate intake, we spare protein use for
energy.

5.  About 15 percent of energy comes from protein when we are on a typical
diet.
 Carbohydrates are an efficient energy source, as are fats, because there is
no waste. All of the molecule can be used for energy.
12 Sparing protein
Say:
 If we do not have adequate carbohydrate intake:
 We have to break down body protein to burn it for energy. That
means that we lose muscle mass on low carbohydrate diets.
 Body protein is used for energy and we don’t have adequate
protein for maintaining cell structures.
 This can lead to kidney stones over time due to kidneys having to
get rid of high nitrogen levels in the body
13 Helping fat breakdown
Say:
When a diet is low in carbohydrates, fats are not broken down completely.
We produce ketone bodies. Ketone bodies are produced in the body when fat is
not completely broken down. Ketone bodies are harmful compounds.
Ketone bodies can accumulate in the bloodstream and cause blood to
become more acidic than normal. They can build in the bloodstream and cause
the blood to become more acidic than is healthy and can eventually at high
enough level cause a person to go into coma. Severe ketosis can cause coma
and death.
Ketosis can also happen in diabetes with excess insulin.
14 Helping fat breakdown
For complete fat breakdown and to prevent ketone bodies from building in the
bloodstream, we should consume about 50 to 65 percent of calories (majority of
energy) from carbohydrates. In that way, we have enough energy for our brain,
muscles and internal organs to use for energy.
15 Providing dietary fiber
Say:
Plants are a good source of dietary fiber.
Dietary fiber helps with digestion.
It helps keep harmful materials from being in contact with intestinal
walls.
It helps speed elimination.
It binds harmful molecules in the intestines.
Dietary fiber can help prevent chronic diseases and can help in weight control.
Studies show that those that eat a high fiber diet have lower cholesterol levels,
less diabetes, they have lower body weights, and smaller waist circumferences.

6. 16 Digestion of Food
Breakdown of carbohydrates
Say:
We consume foods that are (Usually) a mix of protein, fat and carbohydrate.
Digestion is breaking foods down to its basic components, amino acids, fatty
acids, and glucose molecules.
After breaking food down, we absorb the smaller molecules.
Foods that we consume (like bread, meat, and vegetables), are not in a form that
the body can immediately use as nourishment.
These foods and drinks that we consume must be changed into smaller
molecules of nutrients before they can be absorbed in the blood and carried to
cells of the body.
Digestion is the process that breaks foods and drinks down into their smallest
parts so that the body can used them to build and nourish cells and to provide
energy.
17 Digestion of carbohydrates
Say:
Carbohydrate digestion starts in the mouth and continues in the small intestine
into glucose and other 6 carbon sugars.
1) Starch is first broken down (in the mouth) by an enzyme in saliva and
later by pancreatic juices to form maltose.
2) Maltose (2 bound glucose molecules) is split into glucose molecules by
an enzyme called maltase in the small intestine.
3) Milk sugar is broken down into glucose and galactose by an enzyme
(lactase) in the small intestine.
4) Table sugar is broken down into glucose and fructose by an enzyme
found in the small intestine.
These are then absorbed in the bloodstream. More processed foods are digested
and absorbed faster than foods that are less processed.
18 Where are Carbohydrates Found?
Say:

7. All the staples in our diet are really carbohydrates. We find carbohydrates in:
Rice
Pasta
Potatoes
Breads and rolls
Crackers and snacks
Vegetables and fruits also have carbohydrates but in varying and lesser amounts.
19 Where are Carbohydrates Found?
Say:
Carbohydrates (simple and complex) can be found in the:
Milk and dairy group. Milk and dairy have lactose. Some individuals develop
lactose intolerance as they grow older. Lactose intolerance means that the milk
sugar is indigestible. The person stops producing an enzyme necessary for that.
This condition is not serious, and can be easily overcome by consuming milk
where lactose is already split into galactose and glucose, or by taking an enzyme
supplement.
Vegetable group. Most vegetables have long chain carbohydrate molecules
such as cellulose, starch, and dextrans.
Fruit group. The fruit group contains sucrose, glucose, cellulose, starch, and
dextrans.
Grains group. The grain group is one of the best sources of dietary fiber,
cellulose. Grains also are the best sources of digestible carbohydrate, starch.
20 Types of carbohydrates: simple
Say:
Sugar is found naturally in many foods. It is also called simple carbohydrate.
Food sources of natural sugar include fruit, vegetables, milk and yogurt.
Foods containing natural sugars are nutritious, providing many vitamins,
minerals, phytochemicals (natural plant chemicals) and antioxidants. They are
also good sources of fiber, as in fruits, vegetables and whole grains.
Examples of refined sugars are: sucrose, glucose, dextrose, maltose and high
fructose corn syrup.
21 Simple carbohydrates
Say:
Along with complex carbohydrates, fruits and vegetables also contain some
simple sugars. Milk contains simple sugars, too.
Sucrose, glucose, dextrose, maltose and high fructose corn syrup are some
examples of simple carbohydrates.
Simple carbohydrates are naturally in many foods, and they are also added to
foods during processing such as cakes, candy, cookies and ice cream.
The difference between these food sources of simple sugars (milk, fruits, and
vegetables) and other food sources of simple sugars is that they are packed with
nutrients, whereas cake and other refined sugar products only contain energy and
very little vitamins and minerals.

8. 22 Types of carbohydrates: complex
Say:
Starch, also known as complex carbohydrate or polysaccharide, is present in
foods such as cereals, whole grains, rice, pasta, potatoes, peas, corn and
legumes.
Fiber, also a complex carbohydrate, is found in foods of plant origin. Fiber can
soluble or insoluble. Some fiber is indigestible and can speed up the passage of
food through the intestinal track.
23 Complex carbohydrates
Say:
Examples of complex carbohydrates are amylose, amylopectin, starch and
cellulose.
Complex carbohydrates are found in fruits, vegetables, and grains (like bread,
rice, and pasta).
Food sources of complex carbohydrates are important contributors of vitamins,
minerals, fiber, and a host of phytonutrients.
When choosing grain food choices, it is important to choose whole grains often.
Does anyone know why? Whole grain products retain the nutrients, fiber and
phytochemicals in the foods.
24 Refined vs whole grains
Say:
This graph shows the percent of nutrients remaining after whole wheat flour is
refined into white flour. As you can see, less than 50 percent of the nutrients are
retained after processing. Most grain products are enriched; that means that
nutrients are added back in the grain product. Food enrichment is the process
whereby nutrients (vitamins and minerals) are added to food. This normally
happens during or directly after manufacturing.
Grain products are enriched with thiamin, riboflavin, niacin, and iron.
Refined Grains are less nutrient-dense and more energy-dense than Whole
Grains.

9. 25 Types of carbohydrates: Complex
Some carbohydrates are indigestible. The stalk from many plants, outer skin of
fruits and vegetables, and outer layer of wheat are indigestible. It is referred to as
Dietary Fiber.
Fiber, also a complex carbohydrate, is found in foods of plant origin.
26 Types of dietary fiber
Say:
Dietary fiber includes all parts of plant foods that your body can’t digest or
absorb.
Fiber is often classified into two categories:
Those that don’t dissolve in water are called insoluble fiber.
Those that do dissolve in water are called soluble fiber.
Good sources of insoluble fiber are whole-wheat flour, wheat bran, nuts and
many vegetables.
Good sources of soluble fiber are oats, peas, beans, apples, citrus fruits, carrots,
barley and psyllium. Soluble fiber helps to reduce cholesterol levels.

10. 27 The role of dietary fiber
Say:
The amount of each type of fiber varies in different plant foods, so to receive the
greatest health benefit, it is important to eat a wide variety of high-fiber foods.
Benefits of eating a diet high in fiber include:
1) Prevention or relief of constipation because indigestible fiber attracts
water and helps move waste out of the body faster
2) A lower risk for disorders such as hemorrhoids,
irritable bowel syndrome, and diverticular disease
3) Lower blood cholesterol levels by trapping and removing cholesterol
from the intestinal track
4) Slower the absorption of sugar in the intestinal track which can improve
blood sugar levels
5) Lower the risk for the development of type 2 diabetes
6) Aid in weight loss as high-fiber foods tend to make a meal feel larger and
linger longer so that you stay full longer
.
28 What to have? Simple or Complex?
Say:
The new Dietary Guidelines for Americans (DGA) stress the importance of
consuming more complex carbohydrates over simple carbohydrates. Many
studies show that complex carbohydrates are beneficial in reducing the incidence
or severity of chronic diseases.
The new DGA (2010) says that “half our grains should be whole grains.” Many
people do not consume whole grain products because of the texture or taste,
however, the recommendation is to consume more whole grains.
Complex carbohydrates are found in foods stressed by the 2010 DGA like:
Whole grains
Fruits
Vegetables
Lentils, beans, and peas
Do:
Provide students with Nutrition Facts Panel or boxes of foods to examine the
label. Show from the label the carbohydrate content of foods. Ask the students to
find the amount of fiber, simple sugars, and total carbohydrate.
Discuss the list of ingredients and highlight those that list whole wheat as the
first ingredient.
29 Simple or Complex?
Say:
Food sources of simple carbohydrates (like refined grains and desserts) are often
referred to as “energy-dense” foods; whereas, food sources of complex
carbohydrates (like fruit, whole grains and vegetables) are referred to as
“nutrient-dense” foods.

11. Whereas energy-dense foods primarily provide calories (energy) from added
sugars and fats and little nutrients, nutrient-dense foods are generally low in
calories (and fat) and are packed with nutrients.
30 Too high an intake of refined grains has been shown to …
Say:
Increase the risk of developing coronary heart disease, increase the risk of
developing type 2 diabetes and other chronic diseases.
31 The 2010 DGA indicate that
Say:
Before you eat, think about what goes on your plate or in your cup or bowl.
Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean
protein foods contain the nutrients you need without too many calories.
Improving what you eat and being active will help to reduce your risk of chronic
diseases such as diabetes, heart disease, some cancers, and obesity.
Americans should reduce foods that are high in sodium, solid fats (major sources
of saturated fats and trans fats), cholesterol, added sugars, refined grains, and for
some Americans, alcohol. Replacing these foods and beverages that provide
substantial amounts of nutrients, nutritious foods that are recommended for
nutrient adequacy, disease prevention, and overall good health. These include
vegetables; fruits; whole grains; fat-free or low-fat milk and milk products;
protein foods, including seafood, lean meat and poultry, eggs, beans and peas,
soy products, and unsalted nuts and seeds; and oils would improve the health of
Americans.
32 DGA tells us to eat at least half the grains as whole grains. Does anyone
know why?
Say:
1020 DG Policy document: Whole grains are a source of nutrients such as iron,
magnesium, selenium, B vitamins, and dietary fiber. Whole grains vary in their
dietary fiber content. Moderate evidence indicates that whole-grain intake may
reduce the risk of cardiovascular disease and is associated with a lower body
weight. Limited evidence also shows that consuming whole grains is associated
with a reduced incidence of type 2 diabetes. Consuming enough whole grains
helps meet nutrient needs. Choosing whole grains that are higher in dietary fiber
has additional health benefits.
At least half of recommended total grain intake should be whole grains. Less
than 5 percent of Americans consume the minimum recommended amount of
whole grains, which for many is about 3 ounce-equivalents62 per day. On
average, Americans eat less than 1 ounce-equivalent of whole grains per day.
Americans should aim to replace many refined-grain foods with whole-grain
foods that are in their nutrient-dense forms to keep total calorie intake within
limits. When refined grains are eaten, they should be enriched. Individuals may
choose to consume more than half of their grains as whole grains. To ensure

12. nutrient adequacy, individuals who consume all of their grains as whole grains
should include some that have been fortified with folic acid, such as some ready-
to-eat whole-grain cereals. This is particularly important for women who are
capable of becoming pregnant.
The recommendation to consume at least half of total grains as whole grains can
be met in a number of ways. The most direct way to meet the whole grain
recommendation is to eat at least half of one’s grain-based foods as 100%
whole-grain foods. If the only grains in the ingredients list are whole grains, the
food is a 100% whole-grain food. The relative amount of grain in the food can
be inferred by the placement of the grain in the ingredients list. The whole grain
should be the first ingredient or the second ingredient, after water. For foods
with multiple whole-grain ingredients, they should appear near the beginning of
the ingredients list.
33 Whole grains sources
Say:
Whole grain foods are most grain products that are not processed. They include:
Brown rice, Buckwheat, Bulgur (cracked wheat), Oatmeal, Popcorn, Whole
wheat cereal, Muesli, Whole grain barley, Whole grain cornmeal, Whole rye,
Whole wheat bread, Whole wheat crackers, Whole wheat pasta, Whole wheat
sandwich buns, Whole wheat rolls, Whole wheat tortillas, and Wild rice.
34 Refined Grains
Say:
Sources of refined grains are:
Cornbread , Corn tortillas, Couscous, Crackers, Flour tortillas, Grits, Noodles,
Spaghetti, Macaroni, Pitas, Pretzels, Corn flakes, White bread, White sandwich
buns, White rolls, and White rice.
35 How much do I need?
Say:
The recommended intake for carbohydrates is 130 grams/day for children,
adolescents, and adult males and females.
How do I know how much foods have? Look at the Nutrition Facts Panel of the
foods that you are consuming and calculate if total daily food intake will give
you about 50-65% of energy from carbohydrates. Can you calculate that?
36 How much do I need?
Say:
A typical diet contains from 50 to 65 percent of energy from carbohydrates.
We can find out how many grams of carbohydrate that is on a 2200 Calorie diet:
2200 Cal x 50% = 1100 Cal
100 %

13. 1100 Cal = 275 grams of carbohydrate
4 Cal/g
If your energy intake level is 2200 calories a day, you should consume about
275 grams of carbohydrates.
37 Summary
38 References:
 Dorothy West, Janis, P. Meek. Nutrition Food and Fitness. The
Goodheart-Willcox Company, Inc. 2006.
 Peck Ritter, Biochemistry. Brooks/Cole Publishing Company, 1996.
 Len Marquart,Joanne L. Slavin, R. Gary Fulcher. Whole grain foods in
health and disease. American Association of Cereal Chemists, 2nd
printing, 2005.
 David Kritchevsky, Charles Bonfield (Ed). Dietary Fiber in Health and
Disease. Eagan Press, 1995.
39 Authors:
Heli J. Roy, PhD, RD
Shanna Lundy, MS
Division of Education
Phillip Brantley, PhD, Director
Pennington Biomedical Research Center
Steven Heymsfield, MD, Executive Director
The Pennington Biomedical Research Center is a world-renowned nutrition
research center.
Mission:
To promote healthier lives through research and education in nutrition and
preventive medicine.
The Pennington Center has several research areas, including:
Clinical Obesity Research
Experimental Obesity
Functional Foods
Health and Performance Enhancement
Nutrition and Chronic Diseases
Nutrition and the Brain
Dementia, Alzheimer’s and healthy aging
Diet, exercise, weight loss and weight loss maintenance

14. The research fostered in these areas can have a profound impact on healthy
living and on the prevention of common chronic diseases, such as heart disease,
cancer, diabetes, hypertension and osteoporosis.
The Division of Education provides education and information to the scientific
community and the public about research findings, training programs and
research areas, and coordinates educational events for the public on various
health issues.
We invite people of all ages and backgrounds to participate in the exciting
research studies being conducted at the Pennington Center in Baton Rouge,
Louisiana. If you would like to take part, visit the clinical trials web page at
www.pbrc.edu or call (225) 763-3000.
Edited: October 2012