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The Carbohydrates
Sugars
Starches
Fiber
Objectives
• After reading Chapter 3 and class
discussion, you will be able to:
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Identify the simple and complex CHO
List food sources of different types of CHO
Describe CHO digestion & absorption
Identify food sources of CHO
Calculate grams of CHO based on calories
Describe the functions of CHO
Objectives
• List health related issues to sugar.
• Identify food sources of sugars
• Differentiate between soluble and insoluble
fiber
• Identify foods that are a significant sources of
fiber
• List fiber recommendations
• Discuss health related effects of CHO in
lactose intolerance, diabetes, GI health,
obesity, heart disease
• Describe how to increase fiber in the diet
• Define whole grains
Photosynthesis
• Plants make
carbohydrates from
– carbon dioxide in air
– water from the soil
• Photosynthesis
converts sunlight
energy into stored
carbohydrate energy
• Glucose
4
Carbohydrates
• Simple carbohydrates
– Added (refined), natural
–Monosaccharides
–Disaccharides
• Complex carbohydrates
– Polysaccharides
• Starches
• Fibers
– Glycogen
Glucose
• Monosaccharide, simple sugar
Fructose & Galactose
• Monosaccharides, simple sugar
p. 84
2 Monosaccharides =
Disaccharide
p. 84
8
Disaccharides
• Simple sugars
• Maltose
– Glucose + glucose
– Starch breakdown/digestion; fermentation
– Beer
• Sucrose
– Glucose + fructose
– Sugarcane, sugar beet, honey, maple syrup, agave
nectar
• Lactose
– Glucose + galactose
– Milk
Complex Carbohydrates
• “Many glucoses”- Polysaccharides
• Starches
– Long chains of glucose linked together
– Straight or branched
• Fibers
– Non-digestible chains of glucose
• Glycogen
– Storage form of glucose
– Stored in liver and muscles
Complex Carbohydrates
Chemical Structure
p. 91
Fig 3-6
Complex Carbohydrate:
Starch
• Found only in plant foods
– grains, legumes, vegetables, some
fruits
• Gelatinization
– Heat starches → absorb water and
swell in size
12
Complex Carbohydrates:
Fiber
• Many Types
–Cellulose
–Hemicelluloses
–Pectins
–Legnin
–Gums and muscilages
–Resistant starches
p. 92-98
Qualities of Fibers
• Soluble fibers- dissolve/absorb
water
•Viscous-form gels
•Fermentable- in colon by bacteria
• Insoluble fibers
•Nonviscous
•Fermented less readily
Insoluble – Soluble Foods
Activity
Glycogen
• Glucose stored in muscles and liver
• 150 pound male
– 400 calories in liver
– 1400 calories in muscle (physical activity
only)
• Limited glycogen stores and low
carbohydrate diet → use proteins
• Glycogen (carbohydrate) loading
Functions of Carbohydrate
• Glucose is primary energy source
– Central nervous system and red blood
cells
– Blood glucose (sugars) and glycogen
• Protein sparing
– Prevents breakdown of protein for
energy (gluconeogenesis)
• Prevents ketone bodies & ketosis
– Breakdown of fat for energy
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How Much Carbohydrate Do
We Need?
• 45-65% of total calories
– 225-325 grams a day
– Daily Value – 300 grams CH0, 2000 calories
a day
• 130 grams minimum a day
– Protein sparing and prevent ketones
• 4 calories/gram
Carbohydrate Calculations
• How many grams a day?
– How many calories? Choose a %
– Example:
– 2100 calories x .60 (60%) = 1260 calories
from CHO  4 calories/gram = 315 grams
CHO
Carbohydrates In Foods
Sources of Carbohydrates
Fruits
Dairy
Protein
• All varieties
• All varieties
• Milk
• Alternatives
•Yogurt
• Beans
• Nuts, seeds
5-10 grams per
serving
18 grams per
serving
12 grams per
serving
4-10 grams per
serving
Grains
Vegetables
• All varieties
15-30 grams per
serving
Carbohydrate Digestion
Enzyme Action
– http://highered.mcgrawhill.com/sites/0073040541/student_view0/chapter3/animati
on__enzyme_action.html#
Absorption
Blood Glucose Usage
#2- Muscle Glycogen
#2- Liver Glycogen
#3- Triglyceride Storage
#1- Energy to Cells
ATP (Adenosine triphosphate)
ADP (Adenosine diphosphate)
Energy in Cells
Objectives
• After reading Chapter 3 and class
discussion, you will be able to:
–
–
–
–
–
–
Identify the simple and complex CHO
List food sources of different types of CHO
Describe CHO digestion & absorption
Identify food sources of CHO
Calculate grams of CHO based on calories
Describe the functions of CHO
Carbohydrates and Health
• Lactose
Intolerance
• Diabetes
• Dental caries
• Constipation
• Hyperactivity
• Obesity
• Heart Disease
Food Intolerance
• May be an enzyme issue
• Limited enzyme →limited small
intestine hydrolysis (food
digestion) → large intestine
bacterial breakdown
• Symptoms: Intestinal paindiscomfort, gas, bloated feeling,
diarrhea
Lactose Intolerance
• Limited lactase enzyme
• Therefore…limited lactose
hydrolysis in small intestine
• Effects: babies, 30 million adults,
patients with GI issues
Lactose Intolerance
• Prevalence (p. 111)
• Ethnic
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<10% Northern Europeans (Scandinavians)
20% Caucasians
50% Hispanics
70% Mediterranean peoples
75% African Americans
80% Native Americans
>80% Southeast Asians
Lactose Containing Foods
• Anything with or from milk
– Skim, 1%, 2%, whole, chocolate,
flavored milk
– Cream soups, ice-cream
– Soft cheeses
• Possible better tolerance
– Buttermilk, yogurt, aged or hard
cheese
Lactose Intolerance Diet Tips
• Determine tolerance
– Try ½ cup amounts
• Consume small amounts throughout the day
• Use dairy alternatives
– Soy, almond, rice, coconut milk
• Lactase enzyme supplement
– Lactaid, DairyEase, take with food
• Monitor for adequate calcium, vitamin D
Lactose Content of Food
• Whole wheat bread 1 slice
• Cheese
1 oz
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– Cheddar/American
– Parmesan/Cream
Doughnut, cake type
Chocolate 1 oz
Sherbet
1c
Cottage cheese
Ice Cream 1 c
Milk
1c
Yogurt
1c
0.5gm
0.5-0.8
1.2
2.3
4.0
7.5
9.0
12.0
15.0
Blood Glucose
• Regulating hormones
–Insulin
•Controls transport of glucose
–Glucagon
•Release glycogen from liver stores
–Epinephrine
•Signals liver to release glucose
p. 82, 89
• How the
body
regulates
blood
glucose
p. 96
Glucose, Insulin and Energy
• http://www.youtube.com/watch?v
=OYH1deu7-4E&feature=related
Blood Glucose
• Diabetes
– Type 1 diabetes
•Insulin production failure
•Inject insulin – carbohydrate to
match
– Type 2 diabetes
•Obesity – Insulin resistance
•Weight loss
Added Sugars
• For sweetening
– Natural sugars not included
• Other purposes:
– Prevent spoilage
– Browning
– Food for yeast
– Hold moisture
p. 88
Added Sugar Health Related
Issues
• Excess calories, empty calories
• Dental caries
• Hyperinsulinemia
– obesity, diabetes, hypertension
• Increases triglycerides (fat in
blood)
• Encourages inflammatory
processes
Dental Caries
Sugar + Bacteria =
Acid → Cavities
p. 88
Oral Health and ……
• Inflammation
• 20% increase in CVD
risk, stroke
• Endothelial damage
• Plaque attachment
http://www.videomd.com/OralHealthandCardiovascularD
isease-fv-4794.aspx
Added Sugar Food Sources
• Estimated 16% of total calories
– 105# a year, 30 tsp. a day
• 2010 Dietary Guidelines
– Drink water (and unsweetened beverages)
instead of sugar containing beverages
Where Added Sugar Is Found
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
All other food
categories 15.4%
Yeast breads 2.1%
Soda, energy
drinks, sports
drinks 35.7%
Tea 3.5%
Sugars and honey
3.5%
Ready-to-eat
cereals 3.8%
Candy 6.1%
Dairy
desserts 6.5%
Fruit drinks
10.5%
Grain-based
desserts 12.9%
Sugar Sources
• Cane and Beet
Sugars
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White sugar
Brown sugar
Raw sugar
Powdered sugar
Cane crystals
Cane juice
Honey
Molasses
Maple syrup
Brown rice syrup
Agave nectar
• From cornstarch
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– Corn syrup
– High fructose corn syrup
– Corn syrup solids
Dextrin
Dextrose
Maltose
Fruit juice concentrate
Malt syrup
Fructose sweetener
Identifying Added Sugar in
Foods
• Nutrition Facts Panel
– Sugar
• Naturally occurring
• Added
• Ingredient List
• 4 grams sugar = 1 tsp
Sugar Containing Beverages
High Fructose Corn Syrup
• Lots of debate
• 2010 Dietary Guidelines
– “Body’s response to sugars does not
depend on whether it is naturally
present in foods or added”
• Significant source of “sugar” in US
diet
Sugar Alcohols
• Sorbitol, mannitol, xylitol
– Alcohol (-OH)
• No small intestine digestion → Large
intestine breakdown
• Little effect on blood glucose
• Food sources:
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Sugar-free gum, toothpaste
Flavored medications, laxatives
Some sugar free foods, low CHO foods
Prunes
Sugar Substitutes
• Non-nutritive sweeteners
• CHO - amino acid based
– Aspartame
• Nutrasweet/Equal
– Acesulfame Potassium
• Sunette/Sweet One
– Sucralose
• Splenda
• Chemical based
– Saccharin
• Sweet-n-Low/Sweet 10
• Reduces CHO and calories
• FDA approved, safe (pg 111)
Hot Topic
p. 119-121
Low Carbohydrate Apple
Juice
• Water, juice,
sucralose
• 1 cup
– 30 calories, 6 grams
CHO
– 120 calories, 30
grams CHO
Sugar Substitutes
• Plant based sweeteners
– Stevia
– Truvia
• Brown Sugar Blend
– Brown sugar + Sucralose
– Use ½ as much
Sugar Controversies
• Sugar causes
obesity
• Sugar causes
diabetes or heart
disease
p. 88-89
Sugar Controversies
• Sugar causes misbehavior in
children and adult criminal
behavior
• Sugar causes cravings and
addictions
–Serotonin- mood elevator
p. 89
Fiber
• Health effects
–Heart disease
–Diabetes
–GI health
–Cancer
–Weight
management
Viscous Fibers
• Soluble, Fermentable
• Gums, pectin,
psyllium
• Food Sources:
–Whole-grains, fruits,
legumes, vegetables
Health Benefits of Viscous
Fibers
• Lower blood cholesterol
• Slow glucose absorption
• Slow transit of food through upper
GI tract
• Holds moisture in stools, softening
them
Health Benefits of Viscous
Fibers
• Yield small fat molecules that the
colon can use for energy
• Lower risk of heart disease
• Lower risk of diabetes
Nonviscous Fibers
• INSOLUBLE and less fermentable
• Cellulose, lignins, resistant starch,
hemicelluloses
• Food sources: bran, whole grains,
crunchy vegetables, fruit skins,
seeds
Health Benefits of
Nonviscous Fibers
• Increase fecal weight
• Speed fecal passage through colon
• Provide bulk
• Feeling of fullness
Health Benefits of
Nonviscous Fibers
• Alleviate constipation
• Lower risks of diverticulosis,
hemorrhoids
• Feeling of satiety
Fiber Recommendations
• Daily Value: 25 gm/day
• AI: 14 gm/1000 kcal/day
• Dietary Guidelines/RDI: 25
grams/day women; 38 grams a
day men
Page 162
Fiber and Food Processing
• How much fiber is there in each
food?
1 apple
1 c. applesauce
1 c. apple juice
Whole Grains
• Entire grain kernel
– Whole, cracked, split,
ground
• Nutrient Dense
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Fiber
Phytochemicals
B Vitamins
Minerals
Essential Fats
These Phrases Mean
Whole Grain
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Whole [name of grain]
Whole [name of grain] flour
Whole grain [name of grain]
[name of grain] berries/groats
Brown rice, wild rice
Whole oats and oatmeal
Kamut
Bulger, cracked wheat
Refined Grains
• Partial removal of bran and germ
• Often…..
– Quick cooking
– White
Refined Grains
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[name of grain] flour
Puffed [name of grain]
Cream of [name of grain]
Semolina
Degerminated [name of grain]
Pearl barley
Grits, hominy, farina, cous
cous
Think about…
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Needs to say “whole”
Organic
Natural
Multigrain
Stoneground
Unbleached flour
Enriched flour
– Whole
Wheat
or
– 100%
Wheat
or
– Wheat
Bread
Robertson’s Rule of 2’s
Food Item
Amount
Dietary Fiber
100% Bran cereal 1/2 cup or
or Miller’s Bran
2 Tablespoons
10-14 grams
Whole Wheat
Bread
2 slices
4 grams
Fresh Fruit
2 pieces
4 grams
Vegetables
2 servings
4 grams
Total
22-26 grams
• Drink plenty of fluids
• Find cereals or foods
that are an excellent
source of fiber (5+
grams per serving )
• Use whole grains
• Increase vegetables,
fruits, legumes
Whole Grains
• Wheat
– Bulgur
– Wheat berries
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Pearl Barley
Quinoa
Kamut
Buckwheat Groats
Brown Rice
Wild Rice
3 Grain Salad
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1 cup each, pearl barley, quinoa, kamut
½ cup green lentils
1-2 T. canola or olive oil
Juice from 1-2 lemons
1 cup yellow or orange pepper, chopped
1 cup cucumber, chopped
¼ cup sliced dried apricots
Fresh mint and basil to taste, pepper to taste
Objectives
• List health related issues to sugar.
• Identify food sources of sugars
• Differentiate between soluble and insoluble
fiber
• Identify foods that are a significant sources of
fiber
• List fiber recommendations
• Discuss health related effects of CHO in
lactose intolerance, diabetes, GI health,
obesity, heart disease
• Describe how to increase fiber in the diet
• Define whole grains