IC - Complex Carbohydrates Microlesson

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Complex Carbohydrates

These carbohydrates provide three key elements which include giving structure to food, binding ingredients, and use as a thickening agent. 

Complex Carbs include whole-grain products, starches from vegetables and rice, and beans. 

Quick Glance: Not So Basic Carbs

Rounding out the Carbohydrate food group is Complex Carbohydrates. They play a significant role as well. Most of our energy and food consumption should come from this group. That includes whole-grain products, starches from vegetables and rice, and beans. As important as they are for our energy supply, they also contribute to our food preservation practices. They provide three key elements which include giving structure to food, binding ingredients, and use as a thickening agent.

Explore: Carbs Are Life!

GIIndex.png Carbohydrates are one of the three macronutrients needed to sustain life. They play a very important function in the body. They are found in a wide range of foods that bring a variety of other important nutrients to the diet, such as vitamins and minerals, phytochemicals, antioxidants, and dietary fiber. One of the most essential functions they play is to regulate glycogen or glucose in the body. Some carbohydrates provide more of a Glycemic Response than others. What this means is that there is a rise in blood glucose after eating certain foods.

In the 1980s a chart was developed called the Glycemic Index. This index helps to classify foods as to how they make blood glucose levels rise. These foods are compared to white bread. This gives a starting point for all carbohydrates. Although some people find this chart helpful in making food choices, the Academy of Nutrition and Dietetics has not recommended that people use this as a diet planning tool. However, using this chart can help one see how some of the food choices we make provide more of a glycemic response than others. 

 

In the means of food preservation, complex carbohydrates are critical. Many of our key ingredients are vital to the success of the recipe. From flour in baking to pectin in canning fruit, they all have their purpose. Using the chart below, you can see how complex carbohydrates function in food preservation.

Functions of Complex Carbs: BIND: Holds two substances together. For Example, amylose hold better to vegetables and meats when frying. PROVIDE STRUCTURE: Starch is the main ingredient in wheat flour. Flour is an ingredient in baked food products. Flour provides the bulk and structure of baked goods products. THICKEN: Starch thickens liquids. Gelatinization is when a liquid thickened with a starch. Example: Instant pudding mixes.  

 

 

 

 

 

 

 

 

 

 

 

 

 

As you can see from the graphic above, there are three main functions of Carbohydrates. First, they provide structure or starch for cooking. Flour and corn starch are popular for creating structure and adding bulk to baked foods. Using different ingredients like pectin and cellulose both found in plants will enable excess liquid in jam, jellies, and other liquid based products to be absorbed. Lastly, there are several carbohydrates that can be used to bind recipe ingredients together.

What Is Pectin?

Pectin.png Pectin is a soluble dietary fiber and found in plant walls. It is believed to have health benefits like lowering cholesterol, improving insulin resistance, and helping with diarrhea. Because of its tendencies to regulate water in the plant cells, it makes it an excellent additive for jams and jellies. It can be used as a “gelling agent” and also a stabilizer in milk-based and fruit-based juices.

Similar to pectin is another product called cellulose. It is made of plant fibers and is not digestible by the human body. So, it adds bulk to food and helps it pass through the digestive system. It is commonly used as a “gelling agent” and adds thickness to food. Because it can absorb water, it is also used as an anti-caking agent in many powder-type products.

Watch the presentation below to understand how Complex Carbohydrates Functions as a Starch.

 

Challenge

So do you think you understand carbs? Try the challenge below to test your knowledge.

 

Takeaway: What Is Your Takeaway?

Can everyone eat whole grain?GlutenFree.png 

Unfortunately, the answer to this question is “no.” Not everyone can. Some people develop a form of intolerance or allergy to gluten that is called Celiac Disease. When people with Celiac Disease eat gluten (a protein found in wheat, rye, and barley), their body mounts an immune response that attacks the small intestine. These attacks lead to damage in the small intestine that does not allow their bodies to properly absorb nutrients. The symptoms are not pleasant. Stomach issues like bloating, gas, or diarrhea can occur, as well as tiredness, body aches, and general feelings of fogginess and confusion. If left undiagnosed and untreated, it can lead to serious autoimmune issues. The good news is that many leading baking companies have developed recipes and mixes with wheat and gluten-free flours. Oat, rice, coconut, and other nut flours have become very popular and more affordable. So, you can have your cake and eat it too if you have Celiac Disease!

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