Presentation on theme: "Carbohydrate Overview What is a carbohydrate? Monosaccharides and Disaccharides Polysaccharides How does eating a carb become a part of you? Why do you."— Presentation transcript:
Carbohydrate Overview What is a carbohydrate? Monosaccharides and Disaccharides Polysaccharides How does eating a carb become a part of you? Why do you need carbohydrates? How much do you need? Gluten Free & Metabolic Syndrome
2 Types of Carbohydrates Simple Carbohydrates Monosaccharide (1 molecule of sugar) Disaccharide (2 molecules of sugar) Complex Carbohydrates Polysaccharide (100s of sugar molecules) Fiber Glycogen
Simple Carbs (Sugars) Digestion and absorption are quick Monosaccharides The basic building block of ALL carbohydrates Glucose, Fructose, Galactose What do Simply Heinz & Gatorade have in common?
Simple Carbohydrates Digestion and absorption are quick Disaccharides 2 Monosaccharides linked together Maltose = Glucose+Glucose Sucrose = Glucose+Fructose (table sugar, honey, syrup) Lactose = Glucose+Galactose (milk sugar)
High Fructose Corn Syrup (HFCS) Developed more than 40 years ago Made from glucose & fructose in corn HFCS = 55% fructose and 45% glucose Table sugar = 50% fructose & 50% glucose HFCS is inexpensive so widely found in food Abundant in soda, cookies, candy, bread, granola bars, sports drinks, ketchup and much more On average, Americans consume 61 lbs. HFCS per year Food companies replacing HFCS with sugar Simply Heinz, Gatorade, Wheat Thins, Pepsi Throwback
Simply Heinz Americas Favorite Ketchup made simply from the basics: tomatoes, vinegar, sugar and salt and special blend of spices Consumers can influence food companies!
Pepsi Throwback made with real sugar Consumers can influence food companies!
Lactose Intolerance 75% of the world population. Prevalent among African Americans, Asians & Native Americans. Incomplete digestion of lactose because your body produces low levels of the enzyme lactase Symptoms: Excess gas, stomach ache, diarrhea Most people can digest some amount of lactose Intolerant to lactose (sugar in milk). Not an allergic reaction to the protein in milk.
Foods with lactose Milk, milkshakes, frozen yogurt, cottage cheese, processed cheese, sour cream, cream cheese… Food products that may contain lactose include: Bread and mixes for pancakes, cakes, cookies & biscuits Instant mashed potatoes & creamy salad dressing Read labels for the following: milk, lactose, whey, curds, milk by-products, dry milk solids & powder. NO lactose in aged cheese & regular yogurt
Complex Carbohydrates Glycogen Not in food Stored in limited quantities in liver & muscles Glycogen in liver: supplies glucose to blood Glycogen in muscle: supplies glucose to exercising muscle Broken down to release glucose when fuel is needed
How Eating Carbohydrates Become a Part of YOU! Most digestion is in small intestine where enzymes break carbohydrate chains into monosaccharides. Monosaccharides are carried through blood to liver. The liver changes all monosaccharides to glucose This glucose supplies your body with energy.
Why do you need carbohydrates? Provide Energy Primary energy source for the body Provide Fiber A part of the carbohydrate the body does not break down Beneficial for your health
Energy Glucose is your primary energy source First choice for energy Brain, CNS & red blood cells only use glucose Fuel for your body all day Rest and light activity: 15% carbs & 85% fat Moderate activity: 50% carbs & fat Intense activity: 70% carbs & 30% fat Sprint: 100% carbs
Fiber The part of the carbohydrate that is not broken down Not a nutrient but has MANY health benefits Helps keep blood glucose stable Fills you up on fewer calories Slightly increases metabolism Lowers blood cholesterol (beans and lentils best) Decreases risk of colon cancer (whole grains best)
Fiber-Up How much fiber? Men: 38 grams/day Women: 26 grams/day How do you get fiber? Only in plant foods Beans, lentils, whole grains, fruits, vegetables, nuts No fiber in meat, diary or oils
GLUCOSE: A part of ALL disaccharides and polysaccharides The carbohydrate in your blood blood sugar All carbohydrates provides 4 calories per gram Your body obtains glucose from: Carbohydrates consumed in diet Glycogen stored in the body (liver and muscle) Last option-you can make glucose from body protein
Celiac Disease An autoimmune disorder where gluten, a protein found in wheat, barley and rye damages the lining of the small intestine. Must consume a gluten-free diet: corn, rice, buckwheat, amaranth, quinoa & millet Wheat is not bad if you do not have celiac disease.
Regulating Blood Glucose Insulin Released when blood glucose is high (ex: ate pancakes with syrup for breakfast) 1.Insulin is the key to let glucose into cells 2.Promotes the liver & muscle to store glycogen 3.Promotes glucose to be stored as fat Glucagon Released when blood glucose is low (ex: did not eat breakfast) 1.Promotes the breakdown of glycogen to glucose 2.Promotes the breakdown of protein to glucose
Challenge Statement Your body converts carbohydrates into sugar 1, which then turns into fat 2
How much do you need? Recommendations: >130 grams: based on glucose needs of brain 45-65% of the calories you eat come from carbohydrates 2,000 calorie diet = grams of carbs Low carb diet (Atkins) recommends 30 grams of carbohydrates per day. Hamburger bun has approximately 22 grams
Experimental Studies 1.Brehm 42 overweight women Low carb 20-40g/day vs low fat/high carb eat 450 fewer calories 2.Foster 60 overweight men & women Low carb g/day vs low fat/high carb 1-year study
Experimental Studies 3. Samaha 130 very overweight (288 lbs) and 85% men Low carb <30 g/day vs low fat/high carb 4. Yancy 120 overweight men & women with high risk for heart disease Both groups given a daily vitamin/mineral supplement Low carb < 20 g/day vs low fat/high carb & low cal 5. Stern 1 year follow-up from Samaha study (#3)
% Change -Weight Loss, 6 months
% Change –Triglycerides 6 months
% Change – HDL (good cholesterol) 6 Months
% Change – Weight Loss 1 yr - Not statistically significant
% Change – Triglycerides 1 Year – statistically significant
Results Low Carb vs. High Carb Diet Low carbohydrate diet has greater weight loss during 6 month period Low carbohydrate diet decreased triglycerides (blood fat) in 1 year period Low carbohydrate diet produced more favorable results for HDL (good cholesterol) in 1 year period
Who benefits from a low carbohydrate diet? People w/ Insulin Resistance (Metabolic Syndrome) The cells dont respond to the insulin – the cell doors remain closed even though insulin is trying to unlock it. An over production of insulin is needed to get the glucose into the cells. The extra insulin in the blood causes the liver to produce more triglycerides. High triglycerides increase your risk for heart disease.
Metabolic Syndrome It is the cellsinsulin resistance that leads to the metabolic changes called Metabolic Syndrome More than 25% of the population has Metabolic Syndrome
Metabolic Syndrome Indicators If you have at least 3 of these 5 risk factors, you may have Metabolic Syndrome 1.Fasting triglycerides >150 2.HDL (good) cholesterol: women <50; men <40 3.High blood pressure (>130/85) 4.Abdominal weight: waist -women >35; men > 40 5.Family history of heart disease, high blood pressure or diabetes
Managing Metabolic Syndrome Exercise Brisk 30 minute walk every day Weight loss Helps decrease insulin resistance Food Choices No more than 40% of calories from high fiber carbs (whole grains, beans, fruits, veggies & nuts) 30-40% of calories from healthy fats (nuts, avocado) 20-30% of calories from protein (fish, chicken, cheese) DO NOT go on Atkins diet if planning pregnancy. Ketosis causes irreversible brain damage to fetus.
Clicker Question #1 Fructose and glucose form a.Maltose b.Lactose c.Sucrose
Clicker Question #2 The hormone that is secreted when blood glucose is LOW: a.Insulin b.Glucagon c.Amino Acids d.Glycogen
Clicker Question #3 Metabolic Syndrome occurs when: a.The body doesn't make enough insulin b.Excess protein is used to make glucose c.Cells become resistant to insulin so the body produces large amounts of insulin to get glucose into cells.
Clicker Question #4 3.A high carbohydrate, low fat diet puts a person with Metabolic Syndrome at risk for heart disease. a.True b.False
Limit Processed Carbs, Dont Eliminate Carbs Carbohydrates main role is glucose - the preferred fuel for the brain Recommended - largest % of your calories come from carbohydrates 45-65% of total calories What are the BEST carbohydrates? The ones with FIBER! Beans, lentils and split peas Whole grains (whole wheat, oats, brown rice) Fruits and vegetables