Introduction to Carbohydrates

Chapter 17

What do you know about carbohydrates?

What would you like to know about carbohydrates?

True or False?

• Carbohydrates are the primary energy source for the brain and nervous system.

• Each gram of a carbohydrate releases 9 Calories of energy.

• A healthy diet needs a combination of both complex and simple carbohydrates.

• A large amount of sugar in the diet can cause diabetes.

True or False?

• Carbohydrates should make up about 58% of your daily Calorie intake.

• You should consume 3 or more servings of whole-grain products per day to help reduce the risk of coronary heart disease, help with weight maintenance, and lower the risk for other chronic diseases.

• You should consume 14 grams of fiber per day.

True or False?

• The major source of added sugar in the diet is regular soft drinks.

• Limiting or eliminating carbohydrates from your diet will help you lose weight.

• Large quantities of sucrose in the diet can promote tooth decay and obesity.

Carbohydrates are the primary energy source for the brain and

nervous system.This is TRUE. Without carbohydrates, your body will undergo ketosis. This is an abnormal body process that causes the formation of acetone, acetoacetate, and β-hydroxybutryrate. Ketosis can cause fatigue, constipation, nausea, and vomiting. Potential long-term side effects of ketosis include heart disease, bone loss, and kidney damage.

Each gram of a carbohydrate releases 9 Calories of energy.

• This is FALSE. Carbohydrates and proteins release 4 Cal/gram. Fats release 9 Cal/gram. Note that 1 g of fat doubles the Calories! You should reduce fat if you wish to reduce your daily caloric intake.

A healthy diet needs a combination of both complex and simple

carbohydrates.

• This is TRUE. Your diet should consist of more complex carbohydrates than simple carbohydrates.

• See the next two slides for examples of each.

Types of Carbohydrates

Sources of simple sugars

• brown sugar            

• invert sugar

• corn sweetener      

• lactose

• corn syrup            

• maltose

• fructose  

• molasses

          

• fruit juice concentrate    

• raw sugar• glucose (dextrose)        • [table] sugar (sucrose) • high-fructose corn

syrup    • syrup• honey

Sources of complex carbohydrates

• Bran• Oatmeal• Barley• Cornmeal• Soybeans• Whole grain breads• Whole grain cereals• Pastas

• Starchy vegetables like corn and potatoes

• Yams• Fresh fruit• Peas• Dry beans

– pinto, navy, kidney, and black

A large amount of sugar in the diet can cause diabetes.

• This is FALSE. So far, a diet high in calories, being overweight, and an inactive lifestyle are the main risk factors for Type 2 diabetes.

Carbohydrates should make up about 58% of your daily Calorie

intake.

• This is TRUE according to the USDA guidelines. This does vary throughout the world due to the differences in staple foods.

You should consume 3 or more servings of whole-grain products per

day to help reduce the risk of coronary heart disease, help with weight maintenance, and lower the

risk for other chronic diseases.

• This is TRUE according to the USDA Dietary Guidelines for Americans, 2005

You should consume 14 grams of fiber per day.

• This is FALSE. It is 14 grams of fiber per 1000 calories consumed. Increasing the amount of fiber in your diet can reduce constipation, reduce your risk of heart disease, cancer, diabetes, gallstones, and kidney stones, and can help with weight loss. Foods containing plenty of fiber have more bulk than low-fiber foods. If taken in the right form at the right time and at sufficient quantities, fiber can sometimes slow the onset of hunger.

The major source of added sugar in the diet is regular soft drinks.

• This is TRUE.

• Source: Guthrie and Morton, Journal of the American Dietetic Association, 2000.

Food Categories Contribution to Added Sugars Intake (percent of total added sugars consumed)

Regular soft drinks 33.0 Sugars and candy 16.1 Cakes, cookies, pies 12.9 Fruit drinks (fruitades and fruit punch) 9.7 Dairy desserts and milk products(ice cream, sweetened yogurt, and sweetened milk)

8.6

Other grains (cinnamon toast and honey-nut waffles)

5.8

Limiting or eliminating carbohydrates from your diet will

help you lose weight.

• This is FALSE. Remember, calorie for calorie, carbohydrates = proteins. The key here is to choose your carbohydrates wisely. Although your body does not know the difference between natural sugar and added sugar, foods that contain added sugar supply calories but few nutrients.

Large quantities of sucrose in the diet can promote tooth decay and

obesity.

• This is TRUE. See page 470 for an explanation on how simple sugars promote tooth decay. As far as obesity, sucrose is normally added to foods that contain little or no other nutritional value.

So, what did you learn today?

Sources Used

• http://www.health.gov/dietaryguidelines/dga2005/document/

• http://www.uwsp.edu/centers/studenthealthpromotion/NewSHPOsite/OfficeStaff/HAStaff/2004to2005Staff/Paul%20Bell/carbohydrate_facts.htm

• http://www.flowersfoods.com/FFC_NutritionCenter/CarbohydrateQuiz/index.cfm

Sources Used

• http://www.healthcastle.com/nutrition-myths.shtml

• http://www.ehealthmd.com/library/fiber/FIB_benefits.html