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The Carbohydrates Sugars Starches Fiber Objectives • After reading Chapter 3 and class discussion, you will be able to: – – – – – – Identify the simple and complex CHO List food sources of different types of CHO Describe CHO digestion & absorption Identify food sources of CHO Calculate grams of CHO based on calories Describe the functions of CHO Objectives • List health related issues to sugar. • Identify food sources of sugars • Differentiate between soluble and insoluble fiber • Identify foods that are a significant sources of fiber • List fiber recommendations • Discuss health related effects of CHO in lactose intolerance, diabetes, GI health, obesity, heart disease • Describe how to increase fiber in the diet • Define whole grains Photosynthesis • Plants make carbohydrates from – carbon dioxide in air – water from the soil • Photosynthesis converts sunlight energy into stored carbohydrate energy • Glucose 4 Carbohydrates • Simple carbohydrates – Added (refined), natural –Monosaccharides –Disaccharides • Complex carbohydrates – Polysaccharides • Starches • Fibers – Glycogen Glucose • Monosaccharide, simple sugar Fructose & Galactose • Monosaccharides, simple sugar p. 84 2 Monosaccharides = Disaccharide p. 84 8 Disaccharides • Simple sugars • Maltose – Glucose + glucose – Starch breakdown/digestion; fermentation – Beer • Sucrose – Glucose + fructose – Sugarcane, sugar beet, honey, maple syrup, agave nectar • Lactose – Glucose + galactose – Milk Complex Carbohydrates • “Many glucoses”- Polysaccharides • Starches – Long chains of glucose linked together – Straight or branched • Fibers – Non-digestible chains of glucose • Glycogen – Storage form of glucose – Stored in liver and muscles Complex Carbohydrates Chemical Structure p. 91 Fig 3-6 Complex Carbohydrate: Starch • Found only in plant foods – grains, legumes, vegetables, some fruits • Gelatinization – Heat starches → absorb water and swell in size 12 Complex Carbohydrates: Fiber • Many Types –Cellulose –Hemicelluloses –Pectins –Legnin –Gums and muscilages –Resistant starches p. 92-98 Qualities of Fibers • Soluble fibers- dissolve/absorb water •Viscous-form gels •Fermentable- in colon by bacteria • Insoluble fibers •Nonviscous •Fermented less readily Insoluble – Soluble Foods Activity Glycogen • Glucose stored in muscles and liver • 150 pound male – 400 calories in liver – 1400 calories in muscle (physical activity only) • Limited glycogen stores and low carbohydrate diet → use proteins • Glycogen (carbohydrate) loading Functions of Carbohydrate • Glucose is primary energy source – Central nervous system and red blood cells – Blood glucose (sugars) and glycogen • Protein sparing – Prevents breakdown of protein for energy (gluconeogenesis) • Prevents ketone bodies & ketosis – Breakdown of fat for energy 17 How Much Carbohydrate Do We Need? • 45-65% of total calories – 225-325 grams a day – Daily Value – 300 grams CH0, 2000 calories a day • 130 grams minimum a day – Protein sparing and prevent ketones • 4 calories/gram Carbohydrate Calculations • How many grams a day? – How many calories? Choose a % – Example: – 2100 calories x .60 (60%) = 1260 calories from CHO 4 calories/gram = 315 grams CHO Carbohydrates In Foods Sources of Carbohydrates Fruits Dairy Protein • All varieties • All varieties • Milk • Alternatives •Yogurt • Beans • Nuts, seeds 5-10 grams per serving 18 grams per serving 12 grams per serving 4-10 grams per serving Grains Vegetables • All varieties 15-30 grams per serving Carbohydrate Digestion Enzyme Action – http://highered.mcgrawhill.com/sites/0073040541/student_view0/chapter3/animati on__enzyme_action.html# Absorption Blood Glucose Usage #2- Muscle Glycogen #2- Liver Glycogen #3- Triglyceride Storage #1- Energy to Cells ATP (Adenosine triphosphate) ADP (Adenosine diphosphate) Energy in Cells Objectives • After reading Chapter 3 and class discussion, you will be able to: – – – – – – Identify the simple and complex CHO List food sources of different types of CHO Describe CHO digestion & absorption Identify food sources of CHO Calculate grams of CHO based on calories Describe the functions of CHO Carbohydrates and Health • Lactose Intolerance • Diabetes • Dental caries • Constipation • Hyperactivity • Obesity • Heart Disease Food Intolerance • May be an enzyme issue • Limited enzyme →limited small intestine hydrolysis (food digestion) → large intestine bacterial breakdown • Symptoms: Intestinal paindiscomfort, gas, bloated feeling, diarrhea Lactose Intolerance • Limited lactase enzyme • Therefore…limited lactose hydrolysis in small intestine • Effects: babies, 30 million adults, patients with GI issues Lactose Intolerance • Prevalence (p. 111) • Ethnic – – – – – – – <10% Northern Europeans (Scandinavians) 20% Caucasians 50% Hispanics 70% Mediterranean peoples 75% African Americans 80% Native Americans >80% Southeast Asians Lactose Containing Foods • Anything with or from milk – Skim, 1%, 2%, whole, chocolate, flavored milk – Cream soups, ice-cream – Soft cheeses • Possible better tolerance – Buttermilk, yogurt, aged or hard cheese Lactose Intolerance Diet Tips • Determine tolerance – Try ½ cup amounts • Consume small amounts throughout the day • Use dairy alternatives – Soy, almond, rice, coconut milk • Lactase enzyme supplement – Lactaid, DairyEase, take with food • Monitor for adequate calcium, vitamin D Lactose Content of Food • Whole wheat bread 1 slice • Cheese 1 oz • • • • • • • – Cheddar/American – Parmesan/Cream Doughnut, cake type Chocolate 1 oz Sherbet 1c Cottage cheese Ice Cream 1 c Milk 1c Yogurt 1c 0.5gm 0.5-0.8 1.2 2.3 4.0 7.5 9.0 12.0 15.0 Blood Glucose • Regulating hormones –Insulin •Controls transport of glucose –Glucagon •Release glycogen from liver stores –Epinephrine •Signals liver to release glucose p. 82, 89 • How the body regulates blood glucose p. 96 Glucose, Insulin and Energy • http://www.youtube.com/watch?v =OYH1deu7-4E&feature=related Blood Glucose • Diabetes – Type 1 diabetes •Insulin production failure •Inject insulin – carbohydrate to match – Type 2 diabetes •Obesity – Insulin resistance •Weight loss Added Sugars • For sweetening – Natural sugars not included • Other purposes: – Prevent spoilage – Browning – Food for yeast – Hold moisture p. 88 Added Sugar Health Related Issues • Excess calories, empty calories • Dental caries • Hyperinsulinemia – obesity, diabetes, hypertension • Increases triglycerides (fat in blood) • Encourages inflammatory processes Dental Caries Sugar + Bacteria = Acid → Cavities p. 88 Oral Health and …… • Inflammation • 20% increase in CVD risk, stroke • Endothelial damage • Plaque attachment http://www.videomd.com/OralHealthandCardiovascularD isease-fv-4794.aspx Added Sugar Food Sources • Estimated 16% of total calories – 105# a year, 30 tsp. a day • 2010 Dietary Guidelines – Drink water (and unsweetened beverages) instead of sugar containing beverages Where Added Sugar Is Found Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display. All other food categories 15.4% Yeast breads 2.1% Soda, energy drinks, sports drinks 35.7% Tea 3.5% Sugars and honey 3.5% Ready-to-eat cereals 3.8% Candy 6.1% Dairy desserts 6.5% Fruit drinks 10.5% Grain-based desserts 12.9% Sugar Sources • Cane and Beet Sugars • • • • • • – – – – – White sugar Brown sugar Raw sugar Powdered sugar Cane crystals Cane juice Honey Molasses Maple syrup Brown rice syrup Agave nectar • From cornstarch • • • • • • – Corn syrup – High fructose corn syrup – Corn syrup solids Dextrin Dextrose Maltose Fruit juice concentrate Malt syrup Fructose sweetener Identifying Added Sugar in Foods • Nutrition Facts Panel – Sugar • Naturally occurring • Added • Ingredient List • 4 grams sugar = 1 tsp Sugar Containing Beverages High Fructose Corn Syrup • Lots of debate • 2010 Dietary Guidelines – “Body’s response to sugars does not depend on whether it is naturally present in foods or added” • Significant source of “sugar” in US diet Sugar Alcohols • Sorbitol, mannitol, xylitol – Alcohol (-OH) • No small intestine digestion → Large intestine breakdown • Little effect on blood glucose • Food sources: • • • • Sugar-free gum, toothpaste Flavored medications, laxatives Some sugar free foods, low CHO foods Prunes Sugar Substitutes • Non-nutritive sweeteners • CHO - amino acid based – Aspartame • Nutrasweet/Equal – Acesulfame Potassium • Sunette/Sweet One – Sucralose • Splenda • Chemical based – Saccharin • Sweet-n-Low/Sweet 10 • Reduces CHO and calories • FDA approved, safe (pg 111) Hot Topic p. 119-121 Low Carbohydrate Apple Juice • Water, juice, sucralose • 1 cup – 30 calories, 6 grams CHO – 120 calories, 30 grams CHO Sugar Substitutes • Plant based sweeteners – Stevia – Truvia • Brown Sugar Blend – Brown sugar + Sucralose – Use ½ as much Sugar Controversies • Sugar causes obesity • Sugar causes diabetes or heart disease p. 88-89 Sugar Controversies • Sugar causes misbehavior in children and adult criminal behavior • Sugar causes cravings and addictions –Serotonin- mood elevator p. 89 Fiber • Health effects –Heart disease –Diabetes –GI health –Cancer –Weight management Viscous Fibers • Soluble, Fermentable • Gums, pectin, psyllium • Food Sources: –Whole-grains, fruits, legumes, vegetables Health Benefits of Viscous Fibers • Lower blood cholesterol • Slow glucose absorption • Slow transit of food through upper GI tract • Holds moisture in stools, softening them Health Benefits of Viscous Fibers • Yield small fat molecules that the colon can use for energy • Lower risk of heart disease • Lower risk of diabetes Nonviscous Fibers • INSOLUBLE and less fermentable • Cellulose, lignins, resistant starch, hemicelluloses • Food sources: bran, whole grains, crunchy vegetables, fruit skins, seeds Health Benefits of Nonviscous Fibers • Increase fecal weight • Speed fecal passage through colon • Provide bulk • Feeling of fullness Health Benefits of Nonviscous Fibers • Alleviate constipation • Lower risks of diverticulosis, hemorrhoids • Feeling of satiety Fiber Recommendations • Daily Value: 25 gm/day • AI: 14 gm/1000 kcal/day • Dietary Guidelines/RDI: 25 grams/day women; 38 grams a day men Page 162 Fiber and Food Processing • How much fiber is there in each food? 1 apple 1 c. applesauce 1 c. apple juice Whole Grains • Entire grain kernel – Whole, cracked, split, ground • Nutrient Dense – – – – – Fiber Phytochemicals B Vitamins Minerals Essential Fats These Phrases Mean Whole Grain • • • • • • • • Whole [name of grain] Whole [name of grain] flour Whole grain [name of grain] [name of grain] berries/groats Brown rice, wild rice Whole oats and oatmeal Kamut Bulger, cracked wheat Refined Grains • Partial removal of bran and germ • Often….. – Quick cooking – White Refined Grains • • • • • • • [name of grain] flour Puffed [name of grain] Cream of [name of grain] Semolina Degerminated [name of grain] Pearl barley Grits, hominy, farina, cous cous Think about… • • • • • • • Needs to say “whole” Organic Natural Multigrain Stoneground Unbleached flour Enriched flour – Whole Wheat or – 100% Wheat or – Wheat Bread Robertson’s Rule of 2’s Food Item Amount Dietary Fiber 100% Bran cereal 1/2 cup or or Miller’s Bran 2 Tablespoons 10-14 grams Whole Wheat Bread 2 slices 4 grams Fresh Fruit 2 pieces 4 grams Vegetables 2 servings 4 grams Total 22-26 grams • Drink plenty of fluids • Find cereals or foods that are an excellent source of fiber (5+ grams per serving ) • Use whole grains • Increase vegetables, fruits, legumes Whole Grains • Wheat – Bulgur – Wheat berries • • • • • • Pearl Barley Quinoa Kamut Buckwheat Groats Brown Rice Wild Rice 3 Grain Salad • • • • • • • • 1 cup each, pearl barley, quinoa, kamut ½ cup green lentils 1-2 T. canola or olive oil Juice from 1-2 lemons 1 cup yellow or orange pepper, chopped 1 cup cucumber, chopped ¼ cup sliced dried apricots Fresh mint and basil to taste, pepper to taste Objectives • List health related issues to sugar. • Identify food sources of sugars • Differentiate between soluble and insoluble fiber • Identify foods that are a significant sources of fiber • List fiber recommendations • Discuss health related effects of CHO in lactose intolerance, diabetes, GI health, obesity, heart disease • Describe how to increase fiber in the diet • Define whole grains
