Carbohydrates

Slide 1

Carbohydrate Quiz
A diet high in sugar causes diabetes A diet high in sugar promotes dental decay Sugar causes misbehavior in children A diet high in complex CHO may protect against heart disease and stroke

A high fiber diet may inhibit the absorption of some nutrients

Chemists View of Sugars

3 basic atoms
Carbon C (binds 4) Hydrogen H (binds 1) Oxygen O (binds 2)

Glucose
C6H12O6 All carbohydrates have CHO

Carbohydrates
Instant Energy One of three energy nutrients (the others are fats and protein) CHO has 4 calories per one gram Main source of food energy
60% of your diet

Functions of Carbohydrates
Compared to fat- and protein-foods, carbohydrate foods are the cheapest source of body fuel. Basic fuel supply
Energy for physical activities and all work of body cells
Carbohydrate foods serve as the main fuel source of the body because they are readily broken down (sugars and refined starches) to provide quick energy.

Reserve fuel supply

Provided by glycogen

Functions of Carbohydrates
Protein Sparer.
Fat sparer (anti-ketogenic effect).

Sole energy source for the brain and nerve tissues.

Reserve fuel supply Regulator of normal bowl movement. Act as structural component.

 Liver

Special Tissue Functions of Carbohydrates

cells from

Glycogen reserves protect depressed metabolic function

Protein and fat

Carbohydrates regulate proteins and fat

Heart
Glycogen is vital emergency fuel for heart muscle

Central nervous system

Brain dependent on minute-to-minute supply

Maintaining Blood Glucose

Regulating Hormones
Insulin released from the pancreas; moves glucose into the cells; lowers blood sugar levels Glucagon released from the pancreas; brings glucose out of storage; raises blood sugar levels

Classes of Carbohydrates
Simple CHO
Monosaccharides Disaccharides

Complex CHO or Polysaccharides

Starch Glycogen

Dietary Fiber
Soluble Insoluble Fiber

Simple Carbohydrates Monosaccharides

Glucose
is the basic single sugar in body metabolism. also known as dextrose sugar or grape sugar or corn sugar It is the form of sugar circulating in blood and serves as the primary fuel to cells.
Most important sugar is glucose (major energy source for cells in your body) CHOs must be converted to glucose before it can be used as energy

Simple Carbohydrates Monosaccharides

Glucose
Glucose that is not used right away is stored in the liver and muscles as a starch-like substance called Glycogen When more energy is needed, the body converts the glycogen back to glucose When the body takes in too many carbohydrates than it can use or store, the excess is stored as body fat. Primary source: from digestion of starch

Simple Carbohydrates Monosaccharides

Fructose
is found mainly in fruits. It is widely used in processed foods, and is a major factor of increased sugar intake in the American diet. the amount of fructose in fruits depends on the degree of ripeness.
Found in honey; very sweet; the body converts to glucose after consumption

Galactose
comes mainly from digestion of milk sugar.
least sweet of all monosaccharides

Simple Carbohydrates Disaccharides

Sucrose: (fructose + glucose)
Common table sugar. Produce from sugar cane or beets
Also found in molasses, maple syrup and maple sugar. Many fruits and vegetables contain larger amounts of sucrose that glucose or fructose: apricots, plums, raspberries, honeydew, beets, carrots, peas, corn and sweet potatoes. The liquid sugar formed is known as invert sugar which tastes sweeter than comparable amounts of sucrose.

Note: look for ingredient section of food label; a food product is rich in sugar if it appears in the first three ingredients

Simple Carbohydrates Disaccharides

Lactose:(glucose + galactose)
Sugar found in milk Aids in the absorption of calcium and phosphorus Also known as milk sugar found in milk and milk products, comprising 4.5% of cows milk and 7.5% of human milk. When milk is fermented, lactose is converted to lactic acid, giving buttermilk and yogurt their characteristic flavors. It is about one sixth as sweet as sucrose and dissolves poorly in water.

Simple Carbohydrates Disaccharides

Maltose: (glucose + glucose)
Derived in the body from intermediate digestion of starch Also known as malt sugar. Formed primarily from the partial hydrolysis of starch; does not occur naturally. Produced by fermenting grains and is present in beer and malt liquors, some processed cereals and baby foods. It is also combined with dextrins as the source of carbohydrates for some infant formulas. Consists of

Complex Carbohydrates
Complex CHOs are low in fat and rich in vitamins, minerals, and fiber. Starches
storage form of carbohydrates in plants.

Found in cereal grains, roots and vegetables and legumes, potatoes, grains (rice, corn, wheat, and oats) and beans breads, cereal, and pasta are also made from grain Exists in two forms, amylose and amylopectin, both of which are composed of 2,000 or so glucose units.
Amylose consists of long straight chains of glucose, accounting for 10-20% of the starch molecule. Amylopectin consists of short branched chains of glucose, accounting for the major part of the molecule.

Complex Carbohydrates
Glycogen
The animal starch; form animals, including humans, store; found in liver and muscle tissues industrially produced carbohydrates supplements composed of glucose, maltose and dextrin. is not a significant food source of carbohydrate and is not considered as one of the complex carbohydrates in foods.

The body must break down complex into simple before it can use them for energy.
Dextrin intermediate products of starch digestion. Produced when bread is toasted or when dry heat is applied on starch
is used as an ingredient in commercial formula and food products

Dietary Fiber
Not digestible Important in health promotion and disease prevention Cellulose
Remains undigested in the GI tract and provides bulk to a diet Bulk helps move the food mass through the intestine

Noncellulose polysaccharides
Absorb water and swell to a larger bulk

Lignin
Only noncarbohydrate type of dietary fiber

Dietary Fiber
Provides bulk in large intestine Helps to move undigested food through the digestive tract, prevents constipation and reduces the risk of colon cancer Whole grain wheat bran, corn, rice, corn bran, and rice bran Fruits and vegetables are good sources of fiber It is recommended that you consume between 20 and 35 grams of dietary fiber a day

Summary of Dietary Fiber Classes

Types of Fibers
Soluble, viscous, fermentable
Gums and mucilages Pectins Psyllium Some hemicelluloses Food sources: Legumes, oats, oat bran, barley, rye, seeds, apples, citrus fruits, and vegetables

Soluble Fiber
Actions in the body
Lowers cholesterol; binds with bile Slows glucose absorption by slowing transit of food through upper GI tract Softens stools by retaining moisture Health benefits Lowers risk of heart disease and diabetes

Types of Fibers
Insoluble, nonviscous, less fermentable
Cellulose Lignins Psyllium Resistant starch Many hemicelluloses Food sources: Brown rice, fruits, legumes, seeds, wheat bran, whole grains, and vegetables

Insoluble Fiber
Actions in the body
Increases fecal wt. and speeds passage through colon Provides bulk and sensation of fullness Health benefits: Prevents constipation Reduces risk of diverticulosis, hemorrhoids, and appendicitis May help with wt. management

Excess Fiber
Too much bulk--> lower total food/nutrient intake Faster transit time may decrease absorption (Fe) Binders (phytic acid) may decrease availability of nutrients (Zn, Ca, Mg, Cu) Too much fiber, too soon ---> gas, cramps Increase fiber gradually and increase liquids

Lactose Intolerance
Deficiency of lactase enzymes
NOT a milk allergy! Genetic trait; prevalent in some ethnic groups

Symptoms:
Undigested lactose pulls H2O into intestines Bacteria use for food--> acid + gas Abdominal discomfort, bloating, diarrhea

Lactose Intolerance -Treatment

Use lactose sparingly:
Spread dairy intake throughout day Yogurt, small amounts of milk/dairy Lactaid milk, acidophilus milk

Replace lactase enzyme

Lactaid pills/drops

Carbohydrate Recommendations
Carbohydrates
50 70 % total kcals RDA is 130 grams/day for adults Daily Values is 300 grams/day Food sources: Whole grains, vegetables, fruits, beans

Simple CHOs
Concentrated sugars should be max 10% kcals or 10 teaspoons per day based on a 2000 kcal diet

From Guidelines to Groceries

Grains encourage whole grains Vegetables starchy & nonstarchy differ in carb. Content Fruits vary in water, fiber, sugar content Milk & Milk products contain CHO, cheese is low Meat & meat alternates nuts & legumes contain CHO Food labels list gms of CHO, fiber, & sugar

Alternatives to Sugar

Slide 30

Sugar Replacers
Sugar alcohols
Xylitol, sorbitol, mannitol 2 kcals/gram Sugar free does NOT mean kcal free! Absorbed more slowly than sucrose Does NOT contribute to tooth decay; mouth bacteria cannot metabolize Too much can cause diarrhea

Artificial Sweeteners
Saccharin
No longer suspected of causing CA Used primarily in soft drinks, tabletop sweetener

Aspartame
2 Amino Acids; not stable w/ heat Warning about phenylalanine for those with PKU General purpose sweetener

Acesulfame Potassium (Sweet One)

No kcals; stable in cooking/liquids

Sucralose
Approved in 1998; 600 x sweeter than sugar

Sugar Alternatives, continued

Alitame and Cyclamate awaiting FDA approval Neotame is the most recently FDA approved; 8000 x sweeter than sugar Tagatose provides 1.5 kcals/gm Stevia can not be used as a food additive; sold as a dietary herbal supplement Acceptable Daily Intake amount of artificial sweetener considered safe for daily use

Sugar Alternatives on Food Labels

Products containing sugar replacers may claim to not promote tooth decay if they meet FDA criteria for dental plaque activity. Products containing aspartame must carry a warning for people with phenylketonuria.
INGREDIENTS: SORBITOL, MALTITOL, GUM BASE, MANNITOL, ARTIFICIAL AND NATURAL FLAVORING, ACACIA, SOFTENERS, TITANIUM DIOXIDE (COLOR), ASPARTAME, ACESULFAME POTASSIUM AND CANDELILLA WAX. PHENYLKETONURICS: CONTAINS PHENYLALANINE. 35% FEWER CALORIES THAN SUGARED GUM.

This ingredient list includes both sugar alcohols and artificial sweeteners. Products that claim to be reduced kcalories must provide at least 25% fewer kcalories per serving than the comparison item. Products containing less than 0.5 g of sugar per serving can claim to be sugarless or sugar-free.

Nutrition Facts
Serving Size 2 pieces (3g) Servings 6 Calories 5

Amount per serving % DV* Total Fat 0g 0% Sodium 0mg 0% Total Carb. 2g 1% Sugars 0g Sugar Alcohol 2g Protein 0g Not a significant source of other nutrients.

*Percent Daily Values (DV) are based on a 2,000 calorie diet.

Sweetness of Sugars and Artificial Sweeteners

 Sugar and Nutritional Adequacy. Low-carbohydrates Reduction Diets Hypoglycemia Nutritional quality of high carbohydrates diets Starches and Nutritional Adequacy Carbohydrates and dental caries Carbohydrates and obesity Dietary fiber and health Carbohydrates and lactose intolerance

Problems Related to Carbohydrates Intake