Transcript W10 Carbs & Fiber

Carbohydrates
Carbohydrates
 What is the first thing that comes to mind?
 Carbohydrates:
 Supply energy, vitamins, minerals, fiber and phytochemicals
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However, they are not all created equal.
Chemical Structure
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http://science9.files.wordpress.com/2007/04/diabetes-glucose.gif
Carbohydrate Types
 Simple (sugars)
 Complex (starches and fiber)
Simple Sugars
 Monosaccharides
 Glucose
AKA: Dextrose
 The most abundant
 Supplies energy to cells
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 Fructose
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AKA: levulose or fruit sugar
 Galactose
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Found in lactose
Simple Sugars
 Disaccharides
 Sucrose
AKA: Table sugar
 May be highly refined
 Made up of one glucose and one fructose
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Lactose
Milk sugar
 Made up of one glucose and one galactose
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Maltose
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Made up of two glucose molecules
Simple Sugars
 Found in honey, jam, jelly, syrup, table sugar and
some fruits
 Measured in the blood
Complex carbohydrates
 Known as starches, fiber
 Made up of 100’s to 1000’s of simple sugars
 Found in grains, pastas, breads, cereals, legumes and
vegetables
Carbohydrate Digestion and Absorption
• Travels with carbohydrate
Recommended Amounts
 Carbohydrates should be the bulk of daily diet.
 45-65% of diet
 For 2,000 calorie/day diet = 300 grams (or 60%)
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BUT, choose them wisely
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Example: wheat bread vs whole wheat bread
Food & Carbohydrates
 The Good, The Bad & The Ugly
 What foods contain carbohydrates?
 Which are better than others?
 What changes might you make in your own diet?
Fiber
Health Benefits
 Promotes healthy digestive system
 May lower blood sugar levels
 Lowers cholesterol
 Cancer prevention?
What is Fiber?
 A complex carbohydrate that the body can neither
digest nor absorb.
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Not considered a nutrient
Still has an important role in nutrition
 Two types of fiber
 Soluble
 Insoluble
Insoluble Fiber
 “Roughage”
 Promotes regularity
 Adds bulk
 Decreases the time that food spends in the intestines
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Examples: wheat bran, whole-grains, vegetables, fruits
Soluble Fiber
 Dissolves in water or other liquids.
 As it passes through the intestines, it forms a gel
 Promotes waste removal.
Fiber & Your Intestines
 Fiber is your friend!
 Relieves and prevents constipation
 Wheat bran and oat bran are the most effective
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Start slowly though!
Fiber & cholesterol
 Fiber binds with cholesterol to help remove it from
your system.
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Less absorption = decrease in cholesterol level
 This in turn, reduces risk of heart disease.
 Those who had a high intake of fiber had 40% lower risk of
coronary heart disease (Harvard Study)
 Cereal with high fiber (grains) seemed the most beneficial.
 FDA approved claim: “May reduce the risk of heart disease.”
Fiber & Diabetes (Type II)
 Fiber helps regulate blood sugar levels
 Slows emptying of the stomach which results in slower release
of sugar to the blood.
 Glycemic Index:
 Measures how quickly food is turned into glucose.
Low glycemic foods cause the least “spike” in blood sugar.
 However, there are flaws in the glycemic index.
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Fiber & Weight Loss
 Fiber may help promote weight loss:
 Less likely to overeat
 Makes a meal larger
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Consume fewer calories for the same volume of food
People tend to eat slower
Stay full longer
Recommendations
 25 grams a day are recommended
 Americans do not eat enough fiber.
 How do you add fiber to your diet:
Food / Fiber Grams
Food / Fiber Grams
Split Peas / 16.3 g/cup
Green beans / 4.0 g / cup
Raspberries / 8 g / cup
Brown rice / 3.5 g / cup
Whole-wheat spaghetti / 6.3 g / cup
Apple / 3.3 g / med. w/ skin
Oat bran muffin / 5.2 g / medium
Popcorn / 2.4 g / 2 cups
muffin
Broccoli / 5.1 g / cup
Whole-wheat bread / 1.9 g /
slice
Oatmeal / 4.0 g / cup
Whole-wheat fig newtons /
2 g / 2 cookies!
Adding fiber to your diet
 Start slow!
 Drink water – helps with digestion.
 Recommended: water, no or low-calorie beverages
(unsweetened tea, diet soda)
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Eat whole fruits instead of juices
Replace refined grains with whole-grains
Replace meats with legumes
Experiment!
Fiber & Food labels
 High fiber:
 Must have 5 or more grams per serving.
 Good source of fiber:
 2.5 – 4.9 grams / serving
 More or added fiber:
 At least 2.5 grams / serving
 “Whole-wheat”
 Does not always mean whole grain
Fiber Supplements
 Whole foods are generally always better
 Check with your doctor before using
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Examples: Metamucil, Citrucel, FiberCon
 Fiber supplements:
 May decrease effectiveness of some medications