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The Carbohydrates: Sugar, Starch, & Fiber Chapter 4 2010 Cengage-Wadsworth The Body’s Need for Carbohydrates • Provide the body with energy (calories) • Normal blood glucose levels promote well-being Brain & nervous system are glucose sensitive 2010 Cengage-Wadsworth Carbohydrate Basics • Complex carbohydrates Starch Fiber • Simple carbohydrates Naturally ocurring sugars Added sugars 2010 Cengage-Wadsworth The Simple Carbohydrates: Monosaccharides & Disaccharides • Monosaccharides Glucose Fructose Galactose • Disaccharides Sucrose Maltose Lactose • Lactose intolerance 2010 Cengage-Wadsworth The Complex Carbohydrates: Starch • Starch = polysaccharide • The bread box: refined, enriched, & whole-grain breads Wheat kernel = germ, endosperm, bran, & husk/chaff Whole grains contain all but husk Refined grains contain endosperm 2010 Cengage-Wadsworth The Complex Carbohydrates: Fiber • Insoluble fiber vs. soluble fiber • The health effects of fiber Both - weight control Insoluble - increases stool bulk Soluble - lowers blood cholesterol & improves blood glucose control 2010 Cengage-Wadsworth Guidelines for Choosing Carbohydrates • Advantages of whole foods • Complex carbohydrates in the diet • Fiber in the diet DGA: 14 g/1000 calories Major health organizations: 21-38 g/day 2010 Cengage-Wadsworth Guidelines for Choosing Carbohydrates • Added sugars: use discretion MyPyramid: discretionary calories WHO: 10% or less of calories DRI Committee: 25% or less of calories 2010 Cengage-Wadsworth Whole Grains for Health • Count to three 3 or more ounce-equivalents of whole-grain products per day • Keep it varied • Check the label Whole-grain flour first ingredient 2010 Cengage-Wadsworth Make Half Your Grains Whole • Start your day with a high-fiber selection • Whole grains are naturally low in fat & added sugars • Substitute whole-grain flour for 1/4 or more of flour in recipes • Fiber-rich snack mix • Whole-grain pasta, rice, breads • Combine whole grains with other foods in mixed dishes 2010 Cengage-Wadsworth How the Body Handles Carbohydrates • Digestion & absorption • Maintaining the blood glucose level Muscle & liver glycogen stores Insulin & glucagon 2010 Cengage-Wadsworth Hypoglycemia & Diabetes • Hypoglycemia Abnormally low blood glucose Ketosis • Diabetes Type 2 diabetes Type 1 diabetes 2010 Cengage-Wadsworth Carbohydrates-Friend or Foe? • A closer look at the glycemic effect of foods Glycemic index Satiety “Good carbohydrates” 2010 Cengage-Wadsworth Sugar & Health • Naturally occurring vs. added sugars • Keeping sweetness in the diet • Keeping a healthy smile Dental caries Dental plaque Periodontal disease Nursing bottle syndrome 2010 Cengage-Wadsworth Sweet Talk--Alternatives to Sugar • Artificial sweeteners • Saccharin has never been proven to cause cancer • Aspartame causes health problems in people with phenylketonuria (PKU) 2010 Cengage-Wadsworth Sweet Talk--Alternatives to Sugar • Splenda is a derivative of sugar 3 hydroxyl groups on the sugar molecule replaced with chlorine atoms • Replacing sugar-sweetened foods with artificially-sweetened ones can reduce calorie intake 2010 Cengage-Wadsworth Sweet Talk--Alternatives to Sugar • Any food containing carbohydrate can promote tooth decay, even if artificially sweetened • Diabetics can eat sugar; the total carbohydrate intake is more important than the source • Alternative sweeteners can have side effects 2010 Cengage-Wadsworth Sweet Talk--Alternatives to Sugar • Sugar alcohols Group of alternative sweeteners Caloric, but don’t promote tooth decay • Neotame is a derivative of aspartic acid & phenylalanine Safe for people with PKU • Stevia is a plant sold as a dietary supplement in the U.S. Long used as a sweetener in South America & Asia 2010 Cengage-Wadsworth