Transcript The Carbohydrates: Sugar, Starch, & Fiber

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
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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
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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
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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