Carbohydrates are the body's primary source of energy and are obtained from grains, fruits, vegetables, legumes, and sugars. There are two main types of carbohydrates - simple and complex. Simple carbohydrates like glucose, fructose, and sucrose are found in sugar and provide quick energy but no other nutrients. Complex carbohydrates like starch provide sustained energy and come packaged with fibers and nutrients from foods like whole grains. The document provides recommendations to obtain carbohydrates mainly from complex sources like whole grains and fiber-rich plants, while limiting added sugars and highly processed foods.

1. CARBOHYDRATES
The simple Sugar and
not so simple Starch

2. Can you live without sugar?
• Soda/Punch
• Cookies
• Candy
• Chocolate
• Desserts
• Sugary Cereals
• Ice cream

3. CARBOHYDRATES
1. Carbohydrates give
the body energy.
They are the best
source of fuel for
the body.
Carbohydrates also
help to digest
protein and fat.

4. CARBOHYDRATES
Carbs
Protein
Fats
2. 45-65% of our
food should
come from
carbohydrates.

5. CARBOHYDRATES
3. If we eat more
carbohydrates than
are needed for
energy, the extra is
stored in the liver
or in the tissues as
fat.

6. 4. Carbohydrates are grains, fruits,
vegetables, legumes and sugar.

7. Simple Carbohydrates
5. Simple carbohydrates are quick
energy sources. They come from
sugar. They do not usually supply any
other nutrients or fiber.

8. Simple Sugars
6. Glucose or blood sugar is the basic
source of energy for all living
things.
7. Sucrose or table sugar is made from
sugar beets or sugar cane.
8. Fructose is sugar found in fruit,
honey and vegetables.
9. Maltose is grain starch broken
down into sugar.
10. Lactose is milk sugar.

9. Complex Carbohydrates
11. Complex carbohydrates
supply longer lasting energy,
as well as other nutrients and
fiber that the body needs.
They are a better choice.

10. Complex Carbohydrates
12. Complex carbohydrates come from
starchy foods such as whole grains,
flour, seeds, nuts, vegetables and
fruits.

11. Recommendations:
13. Eat less foods with added sugar.
14. Choose fiber-rich fruits, vegetables and
whole grains more often.
15. Eat beans several times a week.
16. Brush teeth after eating foods
with sugar and starch.
SO . . .

12. The No-Sugar Challenge
• Soda/Punch
• Cookies
• Candy
• Chocolate
• Desserts
• Sugary Cereals
• Ice cream
Take the challenge today!

13. How do you know if a
food has added sugar?
Check out the Food Label:
Total Carbohydrate (g): Dietary Fiber,
Sugars, Other Carbohydrates (Complex)
List of ingredients: sugar, brown sugar, juice
fruit juices, molasses, honey, syrup, malted
corn sweetener, corn syrup, maltose,
fructose, lactose, glucose, dextrose