Download 7 Carbohydrates - De Anza College

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Today Thurs. May 4
◦ Carbohydrates
◦ Return Exam 1
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Next Week Tues. May 9
◦ Managing Blood Sugar
◦ Market Assignment due-20 points
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No Nutrition 10 class Thurs. May 18
Carbohydrates
The Working Fuel
Provides us with fuel
for the long haul; the
work of daily living!
Carbs: vital fuel and more
Natural source of fiber
 Spare protein from use as fuel
 Help fat burn efficiently
 Our #1 source of glucose
 Why is glucose so special?
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Glucose….
A product of photosynthesis
Versatile, clean burning fuel
Some cells only use glucose to make ATP
……we have a 24/7 need for blood glucose
 It is ‘blood sugar’
 Basic building block of most dietary carbs
 We store glucose…but, as what?
……Glycogen…. til depot fills, then as fat!!!
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We make glucose from….
Glycogen (stored carb in muscle and liver)
 Dietary and body proteins
 Dietary carbs, our #1 source of glucose : )
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Ideally, most glucose
comes from healthy dietary carbs.
Examples”
fruit
vegetables
grains, beans
grain by-products
milk, yogurt
honey, sugars
Carbohydrates
Simple - Complex
Simple structure
Complex structure
Label as syrups
Bulk of calorie intake
‘ose’ suffix common
Starch, fiber, glycogen
Glucose: blood sugar
Chains of glucose
Fructose, sucrose, lactose
King Carb !!
Cane, Beet etc. Sugar
Fruit Sugar
Milk Sugar
Carb Rich Foods: simple or complex
milk, sugars, honey
flavored yogurt, fruit juice
simple only
fruit
simple + complex
grains, beans
most veg
mostly complex
A Closer Look at Simple Sugar
Added vs. Natural
fruit and its juice
vegetables
grains, beans
milk, plain yogurt
honey, sugars, syrups
A Closer Look at Simple Sugar
Added vs. Natural
Fruit and its juice
vegetables
grains, beans
milk, plain yogurt
honey, sugars, syrups
Added sugar vs. Natural sugar
You add
Advice->limit intake
of added sugar
Max added/day
Men ~35 g (9t.)
Women ~25 g (6t.)
Nature adds
No limit on natural sugar
from whole fruit and
low-fat dairy
Time Out ….Think
Lactose: a natural sugar found
in milk and most by-products.
1.
2.
3.
4.
5.
Is it a simple or complex carbohydrate?
Is it an ‘added’ or ‘natural’ sugar?
Is it bad for you?
Does lactose intolerance =milk allergy
Describe the carbohydrate in flavored yogurt?
Eating carbs results in gain weight.
Not necessarily!
Only store fat (gain weight) if consume
more calories than needed
regardless of what foods the extra
calories came from!
Complex carbs
Many glucose units linked together
• starch (food)
• fiber (food)
• glycogen (storage carb in body)
Complex CHO (Plant Forms)
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Starch
Storage glucose in plants
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Fiber
Difficult to digest
Not destroyed by cooking
Soluble vs. insoluble
Important for;
GI tract health
heart health
satiety
elimination
Fill up with real, whole food fiber!
Plants rule the fiber domain!
See Table 12.5 for a list of high fiber foods
Complex CHO (in animals)
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Glycogen
◦ Storage carb
◦ ~ 2000 Cal/150 lb (70Kg) adult
◦ Diet and exercise alter glycogen reserves
where stored in liver/muscle
◦ Stored with water!
Eat more healthy, complex carbs
veggies/whole fruit & grains/greens/beans
Eat fewer ‘added sugar’ foods
flavored yogurt/candy/pastries/soda
Max=~25 g/d (6t.) women ~35 g/d (9t.) men
Read full carb breakdown on Facts Panel
total carb, sugars, fiber
Check out ingredient list for carb origin
natural or added (latter covered by new label)