CHPT 3 PG 44-68

Carbohydrates

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 SugarHigh-

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: soft drinks fruit drinks sweetened teas Cookies jams, jellies and syrups.

Added Sweeteners

Sources: Soft drinksCandySugarsBaked goodsFruit drinksDairy desserts Sweetened milk To find out whether foods

contain added sugar and how much read the ingredient list.

Functions of Sugar

SweetenPrevent spoilage

in jams & jellies.Help malliard

browning in baked goods

Provide food for yeast.

Health Issues and Added Sugars

Dental CariesObesityDiabetesHeart DiseaseHypoglycemiaHyperactivity in

childrenCeliac 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 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: 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

Soluable

(viscous)

FOOD SOURCESBeans & Peas

Some Cereal grains: Barley, Oats, Rye

Many fruits such as citrus fruits, pears, apples, grapes.

Many veggies: brussels sprouts and carrots.

HEALTH BENEFITS•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 RiceBulgur (cracked

wheat)OatmealWhole oatsWhole wheatWhole rye

Whole hulled barleyWhole grain cornpopcorn

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 45-65% 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.