CarbohydratesCarbohydrates

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Renard ManleyRenard Manley

CarbohydratesCarbohydrates Carbohydrates are the most preferred source for

the body and only direct energy source for the brain.

Carbohydrates make up, by far, the largest volume (60%) of our daily food.

They are taken in the form of all foods made up of grain flour, cereals, pasta, potatoes and other vegetables, and also in the form of sugars contained in fruits, syrups, honey and candy, 

Three types of carbohydrates are:1.1. sugarssugars2.2. starches, andstarches, and3.3. fiberfiber

Forms of carbohydratesForms of carbohydrates

Carbohydrates are the Carbohydrates are the sugarssugars andand starchesstarches found in foods. They are found in foods. They are made up of made up of carbon, hydrogen, carbon, hydrogen, andand oxygen oxygen..

There are two general types of There are two general types of carbohydrates: carbohydrates:

1.1. simplesimple andand

2.2. complexcomplex..

Simple CarbohydratesSimple Carbohydrates Simple carbohydrates are the different forms of sugar, Simple carbohydrates are the different forms of sugar,

which are easy for the body to process. These sugars are:which are easy for the body to process. These sugars are: fructosefructose and and glucoseglucose (found in fruits and vegetables), (found in fruits and vegetables), lactoselactose (found in milk), and (found in milk), and sucrosesucrose (refined and purified to produce table sugar). (refined and purified to produce table sugar).

The most important to the body is The most important to the body is glucoseglucose glucoseglucose goes directly to the bloodstream and provides goes directly to the bloodstream and provides

quick energy. All other sugars must be changed into quick energy. All other sugars must be changed into glucose by the body before the cells can use them. glucose by the body before the cells can use them.

The cells use glucose as their primary source of energy. The cells use glucose as their primary source of energy. Glucose that is not needed immediately is converted by Glucose that is not needed immediately is converted by body to body to glycogenglycogen, a form of starch stored in the muscles , a form of starch stored in the muscles and liver, or it is converted to and stored as body fat.and liver, or it is converted to and stored as body fat.

Complex CarbohydratesComplex Carbohydrates StarchesStarches are complex carbohydrates that are made are complex carbohydrates that are made

up of many units of glucose or other sugars, which up of many units of glucose or other sugars, which form long chains. These chains must be broken down form long chains. These chains must be broken down by the body into single units of glucose before they by the body into single units of glucose before they can be used. can be used.

Dietary Fiber Dietary Fiber is another complex carbohydrate, is another complex carbohydrate, which comes from non-digestible part of plants. which comes from non-digestible part of plants.

There two types of dietary fiber: There two types of dietary fiber: solublesoluble and and insolubleinsoluble. .

Soluble fiber combines with waste and other Soluble fiber combines with waste and other substances to assist in their removal from the body. substances to assist in their removal from the body.

Insoluble fiber absorbs water and helps to provide Insoluble fiber absorbs water and helps to provide needed bulk to the diet. needed bulk to the diet.

DifferencesDifferences Simple carbohydrates are Simple carbohydrates are

smaller molecules of sugar smaller molecules of sugar    The individual sugars are The individual sugars are

ready to be absorbed ready to be absorbed immediately. immediately.

They are digested quickly They are digested quickly becausebecause

Complex carbohydrates or Complex carbohydrates or starch are simply sugars starch are simply sugars bonded together to form a bonded together to form a chain. chain.

Digestive enzymes have to Digestive enzymes have to work much harder to work much harder to access the bonds to break access the bonds to break the chain into individual the chain into individual sugars for absorption sugars for absorption through the intestines.through the intestines.

   The digestion of complex The digestion of complex

carbohydrates takes carbohydrates takes longer. longer.

Classification of CarbohydratesClassification of Carbohydrates

Functions of carbohydratesFunctions of carbohydrates

Sources of CarbohydratesSources of Carbohydrates

SIMPLE CARBOHYDRATESIMPLE CARBOHYDRATE::

Sugar - fruit, fruit juice, table sugar, honey, soft Sugar - fruit, fruit juice, table sugar, honey, soft drinks, and other sweetsdrinks, and other sweets

COMPLEX CARBOHYDRATECOMPLEX CARBOHYDRATE::

Starch - bread, cereal, potatoes, pasta, rice, and Starch - bread, cereal, potatoes, pasta, rice, and legumes (dried peas and beans)legumes (dried peas and beans)

Fiber - bran, whole-grain foods, raw vegetables Fiber - bran, whole-grain foods, raw vegetables and fruit (especially the seeds and skins), and fruit (especially the seeds and skins), legumes, nuts, seeds and popcornlegumes, nuts, seeds and popcorn

BenefitsBenefits Carbohydrates are the primary fuel source.Carbohydrates are the primary fuel source. Carbohydrates are the primary glucose source.Carbohydrates are the primary glucose source. Complex carbohydrates should be eaten more Complex carbohydrates should be eaten more

than simple carbohydrates. than simple carbohydrates. Carbohydrates should be eaten before, during Carbohydrates should be eaten before, during

and after exercise.and after exercise. The body stores glucose in the form of glycogen. The body stores glucose in the form of glycogen. Glucose is the primary fuel for the brain and Glucose is the primary fuel for the brain and

nervous system.nervous system. Carbohydrates are involved in maintaining blood Carbohydrates are involved in maintaining blood

glucose levels, which are vital to performance glucose levels, which are vital to performance and appetite control and appetite control

Carbohydrate choicesCarbohydrate choices Bread made with stone ground whole-Bread made with stone ground whole-

wheat flour.wheat flour. Whole-wheat crackers made with whole Whole-wheat crackers made with whole

wheat, and come in reduced-fat and low-wheat, and come in reduced-fat and low-sodium varieties.sodium varieties.

Milk, but whole milk has a high fat content. Milk, but whole milk has a high fat content. Choose 1%, skim or skim milk fortified Choose 1%, skim or skim milk fortified with calcium instead. with calcium instead.

Applesauce or pureed prunes in muffins Applesauce or pureed prunes in muffins and cakes. and cakes.

Splenda and stevia are sweet-tasting Splenda and stevia are sweet-tasting replacers. treplacers. t

Sources of fibersSources of fibers

Soluble fibersSoluble fibers Oat bran Oat bran OatmealOatmeal Beans and legumesBeans and legumes PeasPeas CarrotsCarrots Sweet potatoesSweet potatoes Rice branRice bran BarleyBarley Citrus fruitsCitrus fruits StrawberriesStrawberries BananasBananas

Non-soluble fibersNon-soluble fibers Whole-wheat breadsWhole-wheat breads Wheat cerealWheat cereal Wheat branWheat bran Rice (except for white rice)Rice (except for white rice) BarleyBarley CabbageCabbage BeetsBeets Brussels sproutsBrussels sprouts TurnipsTurnips CauliflowerCauliflower Fruits and vegetables with Fruits and vegetables with

skinskin

SugarsSugars Two main types of sugars:1) Monosaccharides Examples:

Glucose Fructose Galactose

2) Disaccharides Most common disaccharides:

Sucrose (table sugar) composed of glucose + fructose Lactose (milk sugar) composed ofglucose + galactose Maltose (molasses and malt barley) composed of two

glucose molecules

How sugars are broken downHow sugars are broken down Once ingested, most carbohydrates and

complex sugars are broken down into the simple sugar glucose.

Glucose is the primary fuel utilized by the brain and working muscles. To protect the brain from a potential fuel shortage, the body tries to maintain a constant glucose level in the blood.

Excess dietary glucose can be stored in the liver and muscle cells in units called glycogen.

When the level of glucose in the blood starts to drop, glycogen can be converted to glucose to maintain blood glucose levels.

Carbohydrates related disordersCarbohydrates related disorders

Lactose Intolerance

Diabetes

Hypoglycemia

Constipation

Diverticulosis

DiabetesDiabetes Diabetes is a metabolic disorder that occurs

when the body cannot regulate blood glucose levels properly. Either the pancreas does not make enough insulin (type 1) or the body can not respond normally to the insulin that is made (type 2).

Exact causes of diabetes continue to be investigated

Genetics and environmental factors play a role.

Sugars are no longer consider totally “off limits” for people with diabetes.

ReferencesReferences

MLX Package #1252: "Understanding Nutrition" Chapter 4 MLX Package #1252: "Understanding Nutrition" Chapter 4 ......31 31 Mar2004 Mar2004 ...... This  This power point presentationpower point presentation is designed to accompany  is designed to accompany Whitney and Rolfe's "Understanding Nutrition", 9th edition (Chapter Whitney and Rolfe's "Understanding Nutrition", 9th edition (Chapter 4: 4: CarbohydrateCarbohydrate). ). ......Available online atAvailable online atwww.hakatai.mcli.dist.maricopa.edu/mlx/slip.php?itemwww.hakatai.mcli.dist.maricopa.edu/mlx/slip.php?item=125=125 Accessed on 16Accessed on 16thth August, 2009. August, 2009.

US Centers for Disease Control and Prevention. Physical Activity and Good US Centers for Disease Control and Prevention. Physical Activity and Good Nutrition: Essential elements to prevent chronic diseases and obesity, Nutrition: Essential elements to prevent chronic diseases and obesity, 2004. 2004. Available online at Available online at www.cdc.gov/nccdphp/aag/pdf/aag_dnpa2004.pdfwww.cdc.gov/nccdphp/aag/pdf/aag_dnpa2004.pdf Accessed on 16Accessed on 16thth August, 2009. August, 2009.

Your Nutrition and Food Safety Resource. Available online at Your Nutrition and Food Safety Resource. Available online at http://http://www.ific.org/publications/qa/sugarscarbsfaq.cfmwww.ific.org/publications/qa/sugarscarbsfaq.cfm Accessed on 16Accessed on 16thth August 2009 August 2009