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Carbohydrates
CHPT 3 PG 44-68
2 Types of Carbs
1. Simple Carbs:
Are sugars-including
both natural and
refined.
2. Complex Carbs:
Include starch and
fiber, long chains of
sugars.
Functions of Carbs
 Primary source of
energy for your body.
 The nervous system
relies almost
exclusively on glucose
and other simple carbs
for energy.
 Some glucose is stored
in the liver and
muscles as glycogen.
Carbs aid in fat use
 When fat is burned for
energy any carbs, the
process is incomplete
resulting in ketosis.
 You need 100-150g of
carbs daily to prevent
protein and fat from
being burned for fuel
and provide glucose to
central nervous system
and red blood cells.
Carbs are part of your body
 Carbs are part of various
materials found in the
body such as connective
tissues, some hormones
and enzymes, and
genetic material.
 Fiber promotes normal
functioning of the
intestinal tract and is
associated w/ a reduced
risk of developing heart
disease & type 2
diabetes.
Monosacharides vs Disaccharides
 Mono: are the
building blocks of
other carbs & include
simple sugars:
glucose, fructose, and
galactose.
 Di: are carbs
containing 2 or more
mono units linked
together. They are
double sugars:
sucrose, maltose,
lactose.
Monosaccharides
 Glucose (dextrose): body’s main fuel source,
most carbs are converted to glucose which the
body distributes to the cells as blood glucose,
found in grapes, in honey and in trace amounts of
plant food.
 Fructose: sweetest natural sugar, found in fruits
and honey.
 Galactose: does not occur in nature, linked to
glucose in milk sugar, a dissacharide.
Disaccharides
 Sucrose: (cane sugar, table sugar, granulated sugar)
 simply glucose and fructose linked together,
 table sugar is 99% pure sugar
 provides virtually NO nutrients
 Made from sugarcane or sugar beets and provides
virtually no nutrients for its 16 kcalories per teaspoon.
 Maltose: 2 glucose units bonded together
 Does not occur in nature to an appreciable extent.
 Lactose: (milk sugar)
 Found naturally only in milk
 Lactose has a low sweet level.
Added Sugars
Include:
 White Sugar
 High-fructose
corn syrup
 Sweeteners
added to in
food
processing
 Sugars added
to food at the
table
High Fructose Corn Syrup
 Treated with an enzyme
that converts part of the
glucose to fructose.
 Table sugar consumption
has dropped; high-fructose
corn syrup consumption
has increased and is used
to sweeten:
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soft drinks
fruit drinks
sweetened teas
Cookies
jams, jellies and syrups.
Added Sweeteners
Sources:
 Soft drinks
 Candy
 Sugars
 Baked goods
 Fruit drinks
 Dairy desserts
 Sweetened milk
To find out whether foods
contain added sugar and
how much read the
ingredient list.
Functions of Sugar
 Sweeten
 Prevent spoilage in
jams & jellies.
 Help malliard
browning in baked
goods
 Provide food for
yeast.
Health Issues and Added Sugars
 Dental Caries
 Obesity
 Diabetes
 Heart Disease
 Hypoglycemia
 Hyperactivity in
children
 Celiac Disease
Dental Caries
 Sugar contributes to dental caries (tooth decay).
 The more often sugars and starches are eaten, the
more often bacteria ferment these carbs and produce
acid which eats away at teeth.
 Foods such as dried fruits, breads, cereals, cookies, and
potato chips increase your chances.
 Foods that do not cause cavities include: cheese,
peanuts, sugar-free gum, some vegetables, meats and
fish.
 Brush your teeth 2x daily, floss your teeth daily, try to
limit sweets to meal time and see your dentist 2x a
year.
Obesity
 Although there is no research stating that
added sugars cause obesity, added sugars are
undoubtedly a factor in rising obesity rates
among adults and children.
 Individuals who consume food or bev. High in
added sugars tend to consume more kcalories
than those who consume low amounts of
added sugars, and tend to consume lower
amounts of vitamins and minerals.
 Just add 1, 12 oz can of soft drinks to your diet
every day for a year, and you will gain 15 lbs.
Diabetes
 Diabetes mellitus (DM) is a set of related diseases in which the body
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cannot regulate the amount of sugar (specifically, glucose) in the
blood.
Glucose in the blood gives you energy to perform daily activities,
walk briskly, run for a bus, ride your bike, take an aerobic exercise
class, and perform your day-to-day chores.
Insulin allows glucose to move from the blood into liver, muscle,
and fat cells, where it is used for fuel.
People with diabetes either do not produce enough insulin (type 1
diabetes) or cannot use insulin properly (type 2 diabetes), or both
(which occurs with several forms of diabetes).
In diabetes, glucose in the blood cannot move into cells, so it stays
in the blood. This not only harms the cells that need the glucose for
fuel, but also harms certain organs and tissues exposed to the high
glucose levels.
Type 1 represents 10% of all cases in US, Type 2 represents 90%
Heart Disease
 A moderate intake of
sugars does not increase
heart disease risk
 Diets high in fructose and
sucrose seem to increase
blood levels of fat and
cholesterol, which then
increase the risk of heart
disease.
 A Harvard study of 43,
000 males health
professionals found that
29 g of fiber daily led to
a 41% lower risk of heart
attack compared to men
who only ingested 12 g
(Liebman 1997)
Hypoglycemia
 A condition characterized
by low blood sugar.
 It occurs most often in
people who have diabetes
and take insulin.
 Diet includes regular,
balanced meals with
moderate amounts of
refined sugars and sweets.
Hyperactivity
 Research has failed
to show that high
sugar intake
increases
hyperactivity.
Glycemic Response
 Refers to how quickly
and how high your blood
sugar rises after eating.
 A low glycemic response
is preferable to a high
glycemic response.
 Eating mainly foods with
a low response is
important for people with
diabetes and seems to
decrease the risk of:
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heart disease
type 2 diabetes
colon cancer
enhancing weight
management
Glycemic Index
 Index of food measures
the degree to which the
food causes glucose in
the blood to rise.
 Example: white bread or
corn syrup are consumed
alone = blood sugar will
rise quickly.
 These foods contain large
amounts of glucose, which
is digested and absorbed
rapidly.
 If these foods are
modified in ways that slow
digestion and absorption
of glucose, the index of
food is lower.
 As the % of of carbs in a
food decreases, index
decreases.
Celiac Disease
 Disease that damage the intestinal lining are
associated with enzyme deficiency.
 Inherited with an intolerance to gluten a protein in
wheat, rye and barley.
 Ingestion causes an autoimmune reaction in the
intestinal lining and the microvilli are destroyed
preventing nutrient absorption.
Lactose Intolerance
 Lactase deficiency
results in abdominal
cramps, bloating,
diarhea, that normally
occur 30 min-2 hrs.
 Symptoms clear w/I 2-5
hrs.
 Seems to be an inherited
problem among Asian
Americans, Native
Americans and other
cultures.
 Need to ingest 25 g
Complex Carbs
 Starch is made of many chains of 100’s to 1,000’s
of linked glucoses. It is found only in plant foods
such as cereal grains and foods made from them,
root vegies, dried beans and peas.
 Starchy foods are thicker in cooking b/c starch
undergoes gelatinization (process in which
starches, when heated with liquid absorb water
and swell in size.
 Starch contributes to tooth decay.
Complex Carbs: Fiber
 The Food and Nutrition Board defines dietary
fiber as a polysaccharides found in plant foods
that are not digested and absorbed.
 Their definition includes lignin, a part of the plant
cells that is not technically a polysaccharide.
 Our digestive enzymes can’t break down the
glucose units in fiber, except that some fiber is
digested by bacteria in the large intestine.
 Fiber is found only in plant foods; it does not
appear in animal foods. Legumes and whole
grains are excellent sources, as are fruits and
vegetables and nuts and seeds.
Most Foods Contain Both Soluable and
Insoluable Fiber
FIBER TYPE
FOOD SOURCES
HEALTH BENEFITS
Soluable
(viscous)
Beans & Peas
Some Cereal grains: Barley,
Oats, Rye
Many fruits such as citrus fruits,
pears, apples, grapes.
Many veggies: brussels sprouts
and carrots.
•Traps carbs to slow digestion
and absorption of glucose.
•Binds cholesterol in
gastrointestinal tract
•Reduces risk of diabetes and
heart disease.
Insoluable
(Nonviscous)
Wheat bran
Whole grains, such as whole
wheat and brown rice.
Many vegetables
Beans and peas
seeds
•Increase fecal weight, so feces
travels quickly through the colon.
•Provides feeling of fullness.
•Helpful in prevent and treat
constipation, diverticulosis, and
hemorrhoids.
•Helpful in weight management
Examples of whole grains
 Brown Rice
 Whole hulled barley
 Bulgur (cracked wheat)
 Whole grain corn
 Oatmeal
 popcorn
 Whole oats
 Whole wheat
 Whole rye
Dietary Recommendations
 RDA for carbs 130 g per
day/ for adults over 1 yr
of age.
 Added sugars should not
exceed 25% of total kcal.
 AMDR for carbs is 4565% of kcalories from
carbs for adults and
children over 1 yr.
 AI for total fiber for men
and women (19-50 yrs
old) is set at 38-25 g
per/day. Total fiber is
based on 14
g/1000kcalories.
 The Dietary guidelines for
Americans recommended
3 or more servings daily of
whole grains.