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CARBOHYDRATES Chapter 2: Carbohydrates Joe Pistack MS/Ed CARBOHYDRATES One of three energy nutrients (the others are fats and protein) Manufactured by green plants in a process known as photosynthesis Two major groups: sugars and starches All carbohydrates (CHO) are not equal in terms of health benefits from eating CARBOHYDRATE COMPOSITION Molecule – smallest quantity a substance can be divided into without loss of its characteristics Element – can not be separated into simpler parts by ordinary means – composed of atoms Atom – smallest particle of an element that maintains their chemical properties CARBOHYDRATE COMPOSITION Carbs are composed of the elements carbon, hydrogen, and oxygen The ratio of hydrogen to oxygen is 2:1 just like water H2O CARBOHYDRATE COMPOSITION Includes monosaccharides and disaccharides Mono = one and di = two C6H12O6 chemical formula Note: the same ratio of hydrogen to oxygen as water (H2O) Mono is one unit of C6H12O6 and di is two units of C6H12O6 minus one unit of H2O MONOSACCHRIDES Building blocks of all other CHO The three monosaccharide's are glucose, fructose, and galactose All mono and di saccharides end with “ose” MONOSACCHRIDES Glucose is commonly called blood sugar— the body converts all forms of sugar consumed to glucose Another name for glucose is dextrose (abbreviated D) IV fluid is frequently D5W which is 5% dextrose in water MONOSACCHRIDES Fructose is found in fruits and honey The sweetest monosaccharide The body readily changes fructose to glucose MONOSACCHRIDES Galactose – comes mostly from the breakdown of the milk sugar lactose Yogurt and un-aged cheese contain free galactose It is the least sweet of the monosaccharide's and it too gets converted into glucose DISACCHARIDES Disaccharides are two monosaccharides linked together The three important disaccharides are Sucrose Lactose Maltose DISACCHARIDES Sucrose – the most common disaccharide. Also known as ordinary white table sugar Made commercially from sugar beets and sugar cane Brown, granulated, and powdered are all forms of sucrose Also found in molasses, maple syrup, fruits, and vegetables DISACCHARIDES Lactose – occurs naturally only in milk Least sweet of the disaccharides Made from the monosaccharides glucose and galactose DISACCHARIDES Maltose – double sugar that occurs primarily during the digestion of starch as the body breaks it down into simpler units Small amounts are found in malt, malt products, beer, some infant formula, and sprouting seeds Maltose consists of two units of glucose SUGAR ALCOHOLS AKA - Sugar replacers (Suplena®), Polyols, Nutritive sweeteners, Bulk sweeteners Lactitol, maltitol, isomalt, sorbitol, xylitol, and mannitol are sugar alcohols approved and used in the US Used as a 1:1 substitute for sugar NON-NUTRITIVE SWEETENERS Intense Sweeteners Sugar substitutes such as artificial sweeteners Saccharine Do not add bulk or volume, only sweetness 150 to 500 times as sweet as sugar COMPLEX CARBOHYDRATES Also called polysaccharides Three nutritionally important complex carbs Starch Glycogen Dietary fiber STARCH Starch—major source of carbohydrates in diet Primarily found in grains, starchy vegetables, legumes, and food made from grains like cereal, bread, and pasta GLYCOGEN Glycogen - animals, as well as humans, store glucose in the in liver and skeletal muscle tissue in the form of glycogen During physical activity muscle glycogen is converted to glucose During sleep liver glycogen is converted to glucose as needed DIETARY FIBER Dietary fiber refers to the food, mostly from plants that is non digestible It adds bulk to our foods Sometimes called roughage, it sweeps out our intestinal tract DIETARY FIBER Food and Nutrition Board recommends Men 50 years or younger: 38 grams per day Women 50 years or younger: 25 grams per day Men over 50: 30 grams per day Women over 50: 21 grams per day Average fiber intake in the United States only 15 grams per day Eating too much fiber not recommended SOLUBLE FIBER Soluble fibers – dissolve in water and thicken to form gels Include beans, oatmeal, barley, broccoli, citrus fruit, and oat bran (particularly good source) Health benefit – Lower cholesterol Regulate blood sugar may promote satiety INSOLUBLE FIBER Insoluble fiber does not dissolve in water Wheat bran, corn bran, vegetables, nuts, fruit skins, and some dry beans contain insoluble fiber Health benefits – promotes regularity may reduce risk of some forms of cancer may reduce risk of diverticular disease Everyone needs both kinds of fiber in the diet CARBOHYDRATE FUNCTIONS Provides fuel Spares body protein Helps prevent ketosis Enhances learning and memory CARBOHYDRATE FUNCTIONS Provides fuel – carbohydrates, fats, and proteins provide energy for the body's needs Carbohydrates are the primary source of fuel for all cells The brain is a carbohydrate dependent organ needing a continuous and uninterrupted supply of energy CARBOHYDRATE FUNCTIONS Spares body protein – if carbohydrates and available glycogen stores are depleted, the body can convert protein into glucose. In the absence of carbohydrates the body will break down internal protein before fat CARBOHYDRATE FUNCTIONS Helps prevent ketosis The body can not handle the excessive breakdown of stored fat because the body lacks the necessary resources. As a result partially broken down fats accumulate in the blood and form ketones, putting the body into ketosis Very low carb diets are not recommended KETOSIS Ketosis causes fatigue, nausea, and loss of appetite Detection of ketones is easily done with a urine test looking for the presence of acetone or diacetic acid Coma or death can occur in severe cases HEALTH AND CARBOHYDRATES The kinds of carbs are important High intake of fruits and vegetables lower risk of chronic disease Legumes are low fat and high in protein Whole grains lower risk of heart disease and some cancers CONSUMPTION PATTERNS Most of the world’s population subsists on CHO Much research has shown that Americans and Canadians are eating too much of everything (except fiber), including CHO Of particular concern is the excessive intake of sugar from sweetened carbonated beverages Six servings of whole grains are recommended to increase fiber intake Whole fruit and vegetable intakes are also lower than recommended levels CARBOHYDRATE CONSUMPTION AND DENTAL HEALTH Genetic susceptibility Other factors related to cavity formation Length of time food is in the mouth Food texture Frequency of food intake Acidity of food Foods that help: aged cheeses and fibrous foods that stimulate saliva production CARBOHYDRATE FOOD SOURCES As a food source carbohydrates are broken into two general groups Sugar Starches CARBOHYDRATE FOOD SOURCES Sugars – table sugar contains about 4 grams of carbohydrates per teaspoon When determining a persons sugar intake simple sugars like honey, jam, and jelly need to be considered as well as the sugars in carbonated beverages, ice cream, cakes pies … STARCHES Emphasis on whole grain Make half of your grains whole - examples are Oatmeal Whole wheat Graham crackers Pumpernickel and Rye bread – sometimes Barley CARBOHYDRATE FOOD SOURCES Starches – complex carbohydrates and are an important source of fiber and other nutrients Whole grains are more nutritious than refined grains as some nutrients are lost in the milling process Oats are not normally milled GRAINS Whole grain is constructed of three general parts Bran – outside shell (this gets crushed in the milling process) Germ - part of the contents Endosperm – majority of the contents Most nutrition is in the bran and germ EXCHANGES LISTS • Lists designed to make equivalent food substitutions based on Portion sizes – • Food composition – • How much oatmeal would provide 15 grams of CHO? How much fat is in orange juice? How foods compare to each other within a given list – 1¼ cups strawberries = ⅓ cup grape juice EXCHANGE LISTS Exchange lists provide swap information for the following groups: Starch/Bread Exchange Vegetable Exchange Fruit Exchange Milk Exchange Estimating the Fiber Content of Foods DIETARY RECOMMENDATIONS Focus on fruits (whole fruits are better than juices)—Eat 2 cups of fresh fruit per day Vary your vegetables—Eat 2½ cups per day Make half of your grains whole: whole-grain cereals, whole-grain breads, corn, wholegrain rice, and whole-grain pasta Milk contains CHO—Eat or drink three servings a day from this group