Transcript Week 3 - Carbohydrates - Sugars

CARBOHYDRATES
Chapter 3
Learning Objectives
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Describe how the body uses carbohydrates
Distinguish between simple carbohydrates and complex
carbohydrates -list examples of foods
Explain the importance of fiber in the diet and identify
the differences between insoluble and soluble fiber
List the recommendations of Dietary Guidelines for
Americans related to sugar, refined grains and fiber
Learning Objectives
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Identify common and uncommon whole grains and give
examples of how to increase their use in menu
planning
Explain the functions of sugar in food preparation and
discuss how to decrease the amount of sugar used
while maintaining texture and flavor
Compare and contrast caloric sweeteners (sugars) with
non-nutritive sweeteners (sugar substitutes)
Dairy
Sources of
Carbohydrates
Fruits
Grains
Grains
Vegetables
Vegetables
Protein
Protein
ChooseMyplate.gov
Grains
Vegetables
Fruits
Dairy
Protein
• All varieties
• All varieties
• All varieties
• Milk
• Yogurt
• Beans
• Nuts
15 grams per
serving
5 grams per
serving
18 grams per
serving
12 grams per
serving
4-10 grams per
serving
How the Body Uses Carbohydrates(CHO)
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Energy
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4 calories per gram of carbohydrate
All carbohydrates are converted to glucose
Stored as glycogen
Essential fuel for brain, central nervous system and blood
cells
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Fat metabolism
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Protein sparing
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Minimum of 100 grams of CHO to spare protein
Page
50
Recommended Carbohydrate Intake
Calories/day
% Carbohydrate
Carbohydrate calories
Carbohydrate
grams
2000
45
900
225
2000
65
1300
325
45-65% of Daily Calorie Intake from
Carbohydrates
Carbohydrate Structure
Carbon
 Hydrogen
 Oxygen
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Glucose
Carbohydrates- Types
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Simple (Sugars)
 Monosaccharides
 1monosaccharide
 Disaccharides
2
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monosaccharides
Complex (Starches)
 Polysacharides,
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Fiber
many
Types Of Sugars- Simple
Page 51
Sugars
Common Names
Sources
Glucose
Blood sugar or blood glucose,
All carbohydrates have
dextrose
glucose, become blood glucose
Fruit sugar
Fruits and juices, honey, table
Fructose
sugar, high fructose corn syrup
Sucrose (glucose + fructose)
Sugar, table sugar
Sugar, brown sugar, molasses,
granulated sugar
turbinado, raw sugar, cane
sugar, powdered sugar, fruits
Maltose (glucose + glucose)
Malt sugar
Molasses, bread
Lactose (glucose + galactose)
Milk sugar
Milk, dairy products, whey
Complex Carbohydrates- Starches
Starches= Complex CHO = Polysaccharides
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Long strands of glucose molecules
Different starches carry different vitamins, minerals,
fiber, etc.
Polysaccaharide
Complex Carbohydrate Sources
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Grains
Breads
Cereals
Pasta
Dried peas and beans
Starchy vegetable
Carbohydrate Digestion
End of CHO Digestion
Glucose in bloodstream, cells use
 Liver converts fructose & galactose to
glucose
 Therefore, all…
 Polysaccharides, disaccharides,
monosaccharides become glucose
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Glucose, Insulin and Energy
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http://www.youtube.com/watch?v=OYH1deu74E&feature=related
Glycemic Index
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A scale that ranks carbohydrates by how much
and how high they raise blood glucose levels
Glycemic index of a single carbohydrate
changes when other foods are eaten at the
same meal
Glycemic Index
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High glycemic index
 Cause
rapid spike in blood sugar
 Examples: white bread, white rice
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Low glycemic index
 Lower
and gentler change in blood sugar
 Examples: whole oats, fruit sugars
Carbohydrate Counting
1 Carb unit = 15 grams CHO
Carb Counting is used by:
•Diabetics
•Weight control diets
•People with high blood fats
Group
Serving measure
Breads
See page 51 in Essentials of Nutrition for Chefs
Cereal and Grains
Fruit
Non-starchy vegetables
Starchy vegetables
Dairy foods
Dietary Fiber
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Dietary fiber is edible but not digested
 No
calories
 Many different types
 Varied with plant species, part of plant, plant maturity
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Recommendations:
14 grams of dietary fiber for every 1,000 calories
DRI- 25 grams for women, 38 grams for men
Page 54-55
Types Of Dietary Fiber
Insoluble
Major Food Sources
Lignin
Vegetables
Cellulose
Wheat
Hemicellulose
Cereals, vegetables
Soluble
Pectin
Citrus fruits, apples, carrots
Gums
Legumes, oats, barley, brown rice
Soluble Dietary Fiber
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Dissolve in water
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Bind with bile in digestive tract to reduce cholesterol
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Slow digestion
Soluble Fiber
Some Sources:
 Oatmeal,
oatbran
 Barley
 Most
fruits (e.g., strawberries,
blueberries, pears and apples)
 Dry beans and peas
 Cabbage
Insoluble Dietary Fiber
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Do not dissolve in
water
Provides bulk
Reduce risk of colon
cancer
Improves muscle
activity of the small,
large intestine
Insoluble Dietary Fiber
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Found in:
Whole wheat bread
 Barley, brown rice
 Lentils, legumes
 Whole grains
 Bulgur or whole grain cereals
 Wheat bran
 Seeds
 Most vegetables
 Fruits
 Skins of fruits and vegetables
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Fiber Sources
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Fiber content in foods (Essentials of Nutrition for Chefs, pg.
55)
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Legumes best fiber source; also grains, fruits,
vegetables
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High fiber = 5 or more grams of fiber per serving
Good source of fiber = 2.5 to 4.9 grams of fiber
per serving
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Consider:
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Brown versus white rice
 New whole grain products
 Pastas with added fiber
 Tortillas, pizza crusts, etc. now available as whole wheat
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Fiber Lost in Processing
Whole Grains
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Whole grain kernels
include:
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Bran
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Germ
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Fiber
Essential Fats
Endosperm
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Carbohydrate, B-vitamins
At least half of grains
should be whole grains
 Look for the word
WHOLE
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Whole Grains
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2-8 grams fiber per 1 cup
Brown rice
Buckwheat
Bulgur (cracked wheat)
Millet
Wild rice
Popcorn
Quinoa
Whole-grain barley
Whole-grain corn
Whole oats/oatmeal
Whole rye
Whole wheat
Refined Grains
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Milled to remove bran and
germ
Fiber, vitamins and minerals
removed
Finer texture
Needed for some food
products
Many enriched with:
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Thiamin
Niacin
Riboflavin
Folic acid
Iron
Read ingredient list
Other Fiber Sources (estimates)
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Vegetables- 2-9 grams per 1 cup
Fruits- 3-10 grams per 1 cup
Nuts- 1-4 grams per 1 oz
Seeds- 2-7 grams per 1 oz
Legumes- 8-19 grams per 1 cup
Sugars- Dietary Guidelines
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Limit added sugars to
10% of calories
Beverages are often
high in sugar
High-fructose corn
syrup in many foods is
often hidden
Health Issues
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Tooth decay
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Boost triglycerides and risk of heart disease
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Excess calories- obesity
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Hyperactivity not supported by science literature
Types of Sugar
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Table sugar
Confectioner’s sugar
Superfine sugar
Brown sugar
Fructose
Turbinado
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Honey *
Molasses
Maple syrup
Corn syrup
High-fructose corn syrup
Agave nectar
* not safe for babies and those with lower immunity
Added Sugar
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The American Heart Association (AHA)
recommends a drastic reduction in the consumption of added
sugars
 upper limit is no more than 100 to 150 calories per day
(25 – 38 grams) from added sugars for adults under age 50
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The World Health Organization recommends that less
than 10% of calories come from added sugars, defined
as “free sugars.”
Where Added Sugar Is Found
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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%
Identifying Added Sugar in Foods
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Nutrition Facts Panel
 Sugar
 Naturally
occurring
 Added
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Ingredient List
4 grams sugar = 1 tsp
Sources of Sugars on Ingredient Lists
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Brown sugar 
Corn sweetener 
Corn syrup
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Dextrose
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Fructose
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Fruit juice
concentrates 
Glucose
High-fructose
corn syrup
Honey
Invert sugar
Lactose
Maltose
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Malt syrup
Molasses
Raw sugar
Sucrose
Sugar
Syrup
High-fructose Corn Syrup (HFCS)
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Liquid form
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Enzyme processing turns some glucose into fructose
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Mixed with pure corn syrup (glucose)
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Agricultural subsidy and tax on imported sugars
makes HFCS less expensive
Correlation to obesity and diabetes
Functions Of Sugar In Cooking
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Adds sweetness
Aids in the creaming process
Creates softening of spreading action
Promotes good grain and texture
Retains moisture and prolongs freshness
Imparts crust color
Aids fermentation of yeast
Balances acidity
Sugar Substitutes
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Also known as
non-nutritive sweeteners
 artificial sweeteners
 low-calorie sweeteners
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High demand for reduced-sugar and sugar-free
products
Tabletop sugar substitutes are expected by diners
Sugar Substitutes
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Acesulfame – K
Aspartame
Cyclamate
Monk fruit
Neotame
Saccharin
Stevia
Sucralose
Stevia
Sugar Substitutes
Sweetener
FDA Approved
Sweeter than Sugar
Main Brand Names
Acesulfame-K
1988
200x
Sunette, Sweet One
Aspartame
1981
180x
NutraSweet, Equal
Neotame
2002
7,000x
n/a
Saccharin
1958
300x
Sweet N Low, Sweet
Twin, Sugar Twin,
Necta Sweet
Stevia
2008
200 to 300x
Truvia, PureVia,
Sweetleaf, Sun
Crystals
Sucralose
1998
600x
Splenda
Sugar Substitute Debate
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“generally recognized as safe”
Moderation
Does reduce calories and carbohydrates for some
people
Intolerances?
Not necessary….eat less, smaller portions
Low Carbohydrate Apple Juice
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Water, juice, sucralose
1 cup
 30 calories, 6 grams
CHO
 Compared to 120
calories, 30 grams
CHO
Cooking with Sugar Substitutes
Some are heat stable (suitable for
cooking)
 Some are mixed with refined sugar
(Splenda® blend)
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Sugar Alcohols
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1.5 to 3 calories per gram
Poorly absorbed
Do not promote tooth decay
Can have laxative effects
Examples:
 Xylitol
 Sorbitol
 Mannitol