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Carbohydrates
Workshop 4
Carbohydrates = Carbs
• Carbs are a main type of nutrient for many
• Carbs are an important quick energy source
• Carbs are a source of disease generation
Complex Slower Carbs
Simple Fast Carbs
Carbohydrates
• Your saliva changes carbs
into glucose (blood sugar).
• Your body uses sugar for
quick energy for your cells,
tissues and organs.
• It stores any extra sugar
in your liver as fat and
as muscle glycogen when
needed for endurance,
marathoning
Carbohydrates
• Carbohydrates = simple or
complex, ~ chemical structure.
– Simple carbohydrates = sugars
found naturally in foods such as
fruits, vegetables milk, milk
products.
- sugars added during food
processing and refining.
– Complex carbohydrates = whole
grain breads and course cereals,
starchy vegetables and legumes.
Many complex carbohydrates =
good sources of fiber.
Nutritional Values
Lactose Intolerance Concepts
Carbohydrates
• Simple
– Faster released
– Refined
• Complex
– Slower released
Glycemic Scale
• Glycemic Index
– Quantitative
– how much is actually in food
• Glycemic Load
– Qualitative
– how it acts in the body
Glycemic Index
• Measure effects of carbs on
blood sugar levels.
• Carbohydrates that break
down quickly during
digestion and release glucose
rapidly into the bloodstream
have a high glycemic index
• Carbohydrates that break
down more slowly, releasing
glucose more gradually into
the bloodstream, have a low
glycemic index
Glycemic Index
• Evidence has been
accumulating that a low
glycemic index diet might also
protect against the
development of obesity, colon
cancer, and breast cancer.
• Several studies have shown
that the dietary GI is a good
predictor of HDL
concentrations in the healthy
population, whereas the
amount and type of fat are not.
Glycemic Load
• Ranking system for
carbohydrate content in food
portions based on their
glycemic index and the
portion size.
• Combines both the quality
and quantity of carbohydrate
in one number.
• Glycemic Load is the product
of the Glycemic Index and
the grams of carbohydrate
(GL = GI × Carb grams).
Glycemic load (glycemic index x
dietary carbohydrate content)
• Several studies have
shown that the chronic
consumption of a diet
with a high glycemic load
is independently
associated with an
increase risk of
developing type 2
diabetes, cardiovascular
disease, and certain
cancers.
Glycemic Load
• 1-10 = complex
carbohydrate
• 11-50+ = simple
carbohydrate
• Glycemic Load per
day: <100
Foods with a glycemic load of 10 or
less
• Kidney, pinto, and black beans
• Fiber-rich fruits and vegetables (carrots,
green peas, apples)
• Lentils
• Tomato juice
• Milk
Foods with a medium glycemic
load of 11 to 19
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Oatmeal
Rice cakes
Fruit juices without extra sugar
Brown rice
Sweet potatoes
Foods with a high glycemic load of
20 or more
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High sugar beverages
Candy
Sweetened fruit juices
White rice
French fries and baked potatoes
Raisins and dates
Labs that may indicate blood sugar
imbalances
• Glucose (short term, at time of lab draw)
• Hemoglobin A1C (long term blood sugar,
over 120 days)
• HDL
• LDL
• Triglycerides
• ALT/AST
Symptoms and conditions related
to or exacerbated by blood sugar
imbalances
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Lipid Disorders
Weight Issues
Hypoglycemia or Hyperglycemia
Diabetes
Neurological Conditions
Fatty Liver
Cancers
Supplements used to combat
carbohydrates
• Cal Mag D
• Cinnamon
• B Complex
Calcium/Magnesium/Vitamin D
• Used to treat:
– Total Cholesterol
• Goal <200
– LDL Cholesterol
• Goal <100
– PTH
• Goal <14
Cinnamon
• Used to treat:
– Triglycerides
• Goal <150
– Glucose
• Goal <100
– HgbA1C (120 day average blood sugar)
• Goal <6.0
B-Complex
• Used to treat:
– HDL
• Goal >60
– C-Reactive Protein
• Goal <1.0
What Food Labels Tell Us
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Fat
Fiber
Protein
Carbohydrates
Sugars
Fat
• Increases digestion time therefore slowing
the sugar release
Fiber
• Increases digestion time, therefore slowing
sugar release.
Protein
• Increases digestion time therefore slowing
sugar release.
High Fructose Corn Syrup
• High-fructose corn syrup, sometimes
called corn sugar, has become a popular
ingredient in sodas and fruit-flavored
drinks.
• High-fructose corn syrup is the most
common added sweetener in processed
foods and beverages.
Concerns over High Fructose Corn
Syrup
• Some research studies have linked
consumption of large amounts of any type
of added sugar — not just high-fructose
corn syrup — to such health problems as
weight gain, dental cavities, poor nutrition,
and increased triglyceride levels.
• There is insufficient evidence to say that
high-fructose corn syrup is less healthy
than are other types of added sweeteners.
Sucrose
• Also known as white or table sugar.
• Sucrose is made up of two simple sugar
units: glucose and fructose.
• Sucrose occurs naturally in many green
plants as a product of photosynthesis.
Glucose
• The simple sugar that serves as the chief source
of energy in the body.
• Glucose is the principal sugar the body makes.
The body makes glucose from proteins, fats and,
in largest part, carbohydrates.
• Glucose is carried to each cell through the
bloodstream. Cells, however, cannot use
glucose without the help of insulin.
• Glucose is also known as dextrose.
Fructose
• Fructose is a sugar found naturally in
fruits, honey and some syrups.
• Fructose is also a basic component in
table sugar (sucrose), and it's used to
sweeten many processed foods and
beverages.
• Sorbitol, a sugar alcohol, is converted to
fructose during normal digestion.