Tutorial 2.2 Simple and Complex Carbohydrates

Simple Carbohydrates

Simple carbohydrates are sugars that are easily digested and absorbed by the body. They provide quick energy but can cause rapid spikes in blood sugar levels.

Types:

• Monosaccharides: Single sugar units (glucose, fructose, galactose)
• Disaccharides: Two sugar units (sucrose, lactose, maltose)

Sources:

• Naturally occurring: fruits, milk, honey
• Added sugars: table sugar, high-fructose corn syrup, candy, soft drinks

Complex Carbohydrates

Complex carbohydrates are made up of longer chains of sugar molecules, which take longer to break down and digest. They provide sustained energy and are often packed with fiber, vitamins, and minerals.

Types:

• Starch
• Fiber

Sources:

• Whole grains: brown rice, quinoa, whole wheat bread
• Legumes: lentils, beans, chickpeas
• Vegetables: potatoes, sweet potatoes, corn

In general, complex carbohydrates are considered healthier than simple carbohydrates due to their slower digestion rate and higher nutrient content.

Quiz

2.5 Q&A. Solve the following food items, and identify whether they are simple or complex carbohydrates. 

[ _ o _ e _ ] 

[ _ e _ _ i _ _ ]

2.6 Food Analysis. Explain why complex carbohydrates are considered healthier than simple carbohydrates.

Extended Exercises

Create a Poster: Use pens, crayons and art materials to design a poster about Carbohydrates. Include information about simple carbohydrates, complex carbohydrates, and the importance of fibre in a healthy diet.

Chapter Modules

2.1 Carbohydrate Rich Foods

2.2 Simple and Complex Carbohydrates
2.3 The Glycemic Index
2.4 Managing Portion Sizes

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