Transcript Carbohydrates and dental health

Carbohydrates
About carbohydrates
• Three forms of carbohydrates
• Carbohydrates and health
• Carbohydrates and dental health
Three forms of carbohydrates
• Sugars
Major sources of energy
• Starches
• Fiber – provides bulk in diet and helps
intestines work
• Binds cholesterol
• Helps control blood glucose
Sugars
• Several forms of sugar, but glucose is the
sugar in the blood and used for energy by
cells
• Sucrose and lactose are examples of
sugars in food
• Glucose is essential!
Sources of sugar
Added to foods
• Cane
• Beet sugar, syrup,
honey, molasses,
and corn syrup
Found in foods
• Fruits
• Vegetables
• Many grains (wheat
and rye)
• Milk (lactose)
• Some people cannot
digest lactose
Sugar consumption in America
24 percent of average caloric intake comes
from sugar
• 6 percent natural forms (fruits, vegetables,
and dairy)
• 18 percent added sugar (beverages, baked
items, candy)
• One cup of sugar yields 770 calories
Starches
Sources
• Many plants, especially “grain” foods
• Wheat, corn, rice, oats, rye and barley
• Grains are made into cereals, flour, pasta, and
many bread products
• Starchy vegetables
• Potatoes, sweet potatoes, corn, beans, and peas
Fiber
• A carbohydrate, but cannot be digested
• Structural part of plants (stems of celery,
leaves of cabbage, and bran of wheat
kernel)
Fiber
• Insoluble Fiber passes through the
intestines intact.
• Soluble Fiber becomes viscous in water.
This fiber binds cholesterol in the
intestines and helps to regulate blood
glucose.
Role of fiber in the diet
• Bulk to diet (gives feeling of fullness)
• Needed for normal functioning and health
of digestive tract
• Helps to decrease cholesterol
• Helps to regulate blood glucose
• Protects against bowel disorders
• Other functions?
Nutrition of carbohydrate
foods
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1 gram carbohydrate yields 4 calories
Fiber has 0 calories
Sugar is an “empty calorie” food
Breads, cereals, fruits, and vegetables are
better carbohydrate choices, because they
also contribute vitamins and minerals
Amount of carbohydrate
recommended by 2010
Dietary Guidelines
• 50 to 60 percent of daily calories should
be from carbohydrates
• On a 2,000 calorie diet:
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6 ounces from the grains group
2½ cups from the vegetable group
2 cups from the fruit group
3 cups from the dairy group
Sparingly from concentrated sweets
Carbohydrates and health
Some people must monitor their
carbohydrate intake
• Diabetes
• Hypoglycemia
• Lactose intolerance
Carbohydrates and dental health
• Table sugar (sucrose) is associated with
the development of tooth decay
• Corn syrup, molasses, maple syrup, and
white and brown sugar, sweet drinks, and
gum
• Sucrose is especially damaging if eaten
between meals and if sticky
Process of tooth decay
• Bacteria in mouth interact with sucrose in
foods to produce acids
• Acids eat away at teeth and cause decay
To avoid tooth decay
• Do not eat large amounts of sucrose
between meals, especially sticky candy
• Brush and floss teeth often
• Chew sugar-free gum
Take home message
• Eat more starchy and fiber-rich foods
• Make half your grains whole
• 50 to 60 percent of calories should come
from carbohydrates
• Avoid foods with large amounts of sucrose
to prevent tooth decay
Questions
Reference: United States Department of Agriculture 2010 Dietary
Guidelines, www.ChooseMyPlate.gov, September, 2012
Graphics: Microsoft Word
Adapted from materials developed by:
Janet Tietyen, PhD, RD, LD
Extension Specialist for Food and Nutrition
2003
Jackie Walters, MBA, RD, LD
Extension Specialist for Nutrition Education Programs
September 2012
Copyright © 2003, 2012, for materials developed by University of Kentucky Cooperative Extension.
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