1. Carbohydrates

2. Roles of Carbohydrates
Definition: organic substance made of carbon, hydrogen, and oxygen that supplies the body’s main source of energy
Macronutrient
Direct energy source- 4 kcal per gram
Adequate carbohydrate intake preserves tissue protein
Fuel for the central nervous system (CNS) and red blood cells
Prevents ketosis

3. Role of Carbohydrates
Sufficient carbohydrates prevent the rapid breakdown of fat that would produce ketones
Ketones are chemicals produced by the liver when the body cannot use glucose and must break down fat for energy
Ketones can poison and even kill body cells.
When ketones build up, the body gets rid of them in the urine
Ketosis slows down fat metabolism

4. Ketones
During long-term starvation, proteins in the muscles, heart, liver, kidneys and other vital organs break down into amino acids and certain forms are turned into needed glucose.
Overtime these organs become partially weakened.
Ketones that accumulate in the body over long periods of time can lead to serious illness and coma.
Eventually ketone buildup can develop into ketosis and the ketone bodies will disrupt the body’s normal acid-base balance

5. Function of CHO’s
Low glycogen stores or inadequate carbohydrates intake may cause cardiac disorder and angina (chest pain)
Central Nervous System (brain and spinal cord) has no stored supply of glucose; therefore it is dependent on a minute-to-minute supply of glucose

6. Nature of Carbohydrates
Reaction driven by energy from the sun reacting with chlorophyll
Photosynthesis: transforms solar energy into carbohydrates
H20 + CO2 chlorophyll Glucose

7. Energy Production System
Digestion of CHO’s is broken down into glucose
Absorption of glucose goes through the blood circulation
Insulin allows for glucose utilization into the cells
Glucose is burned in the mitochondria making ATP through cellular respiration

8. Produces ATP from glucose Found in all cells
Mitochondria
Produces ATP from glucose
Found in all cells

9. Classes of CHO’s Carbohydrate = sugar Saccharide means sugar in Latin
Classified according to sugar units
Monosaccharide: one sugar molecule
Disaccharides: two sugar molecules
Polysaccharides: chains of sugar molecules, usually glucose

10. Monosaccharides
Glucose- C6H12O6
Fructose- C6H12O6
Galactose- C6H12O6

11. Glucose Glucose is also called dextrose or blood sugar
Used directly by the cell for energy
Stored as glycogen in the muscles and liver
Converted to fat and stored for energy

12. Fructose Fructose is also called levulose or fruit sugar
Absorbed in the small intestine and transported to the liver where it is quickly metabolized and converts to glucose
Can form into fat if consumed in high-amounts
Often found in fruits

13. Galactose
Galactose forms milk sugar called lactose
Large quantities of pure galactose do not exist in nature
The body converts galactose to glucose for energy metabolism

14. Disaccharides
Combining two monosaccharide molecules forms a disaccharide
Each disaccharide includes
glucose as a principle component
Sucrose: Common table sugar (glucose + fructose)
Lactose: The sugar in milk and not found in plants (glucose + galactose)
Maltose: Not found in diet. An ingredient used during the production of alcohol. (glucose + glucose)

15. Polysaccharides
Starch and fiber are two common forms of plant polysaccharides
Starch
- Plant starch accounts for approximately 50% of the total carbohydrate intake of Americans
- The term “complex carbohydrate”commonly refers to dietary starch

16. Fiber Fiber is a polysaccharide
Humans lack the necessary enzymes (a protein that accelerates a specific chemical reaction without altering itself ) to digest fiber
No direct energy value
Fibers can be water-soluble: gums and pectin
Water-insoluble: cellulose, hemicellulose, and lignin

17. Water Soluble vs Water Insoluble Fiber
Water Soluble Fiber:
Mixes well with water
Slows digestion
Can help with weight loss
Helps regulate blood sugar levels and cholesterol

18. Water Soluble vs Water Insoluble Fiber
Is not soluble in water. No physical change when it enters small intestine.
Passes through our digestive system in close to its original form
Helps to prevent constipation, colon cancer and other digestive diseases

19. Food labels with Dietary Fiber and with Soluble/Insoluble Fiber

20. Roles of Fiber
Retains considerable water and thus gives bulk to the food residues in the intestines
Binds or dilutes harmful chemicals
Shortens transit time for food residues (and possibly carcinogenic materials) to pass through the digestive tract
There is no RDA for soluble and insoluble fiber.
There is an RDA for overall fiber. It is best advised to get a good combination of both

21. Fiber Intake and Sources
RDA= grams daily
Common sources of soluble fiber:
Barley
Oatmeal
Oatbran
Apples
Bananas
Blackberries
Oranges
Grapefruit
Broccoli
Brussel Sprouts
Carrots
Nectarines
Peaches
Pears
Plums
Prunes
Black Beans
Kidney Beans
Navy Beans
Black Eyed Peas
Lentils
Chickpeas

22. Fiber Intake and Sources
Common sources of insoluble fiber:
Bell Peppers
Potatoes
Peas
Pineapple
Skins of fruits and vegetables
Whole-wheat and whole-grain products
Wheat Bran
Green Beans
Corn
Seeds and Nuts
Strawberries
Raisins
Spinach
Cucumbers
Tomatoes
Granola

23. Other Health Benefits of Fiber
Increases satiety (feeling full), which aids in obesity prevention
Promotes normal bowel function
Adds bulk to stool
Slows glucose absorption-reducing blood glucose spikes and reducing insulin secretion
Prevents and helps manage diverticulosis

24. Diverticulosis Diverticulosis:
A condition marked by small sacs or pouches (diverticula) in the walls of an organ such as the stomach or colon. These sacs can become inflamed and cause a condition called diverticulitis, which may be a risk factor for certain types of cancer.

25. Carbohydrates Stored as Glycogen
Glycogen is the storage polysaccharide found in mammalian muscle and liver
Glycogen is synthesized from glucose during gluconeogenesis
Glycogenolysis is the reconversion process; it provides a rapid extra muscular glucose supply

26. Digestion of Carbohydrates
Mechanical Digestion: Muscular contractions called peristalsis break food mass into smaller particles
Chemical Digestion: Enzymes break down food into smaller particles
Chemical and Mechanical Digestion begins in the Mouth
Mastication: Chewing

27. Digestion of Carbohydrates
Chewing mixes with saliva to start the breakdown of starch
Stomach: mechanical digestion only, 20-30% of carbohydrates have been converted to maltose
Small Intestine: Chemical digestion is completed here by enzymes from the pancreas and intestine

28. Body Needs for Carbohydrates
45% -65% daily or g based on a 2,000 calorie/ day diet
20-40 grams of fiber daily
Limit sugar to no more than 25% of total calories

29. Refined Carbohydrates
“Refined,” when referring to processed carbohydrates, means they have been stripped of their fiber and the many nutrients now known to be cancer-fighters, critical for heart health, helping to stabilize blood sugar and even enhance bone health.
Necessary nutrients like Vitamin E, magnesium, boron, folic acid, zinc and phytochemicals like lignans, phytoestrogens and phenolic acids are all present in these great unrefined whole grains.

30. Know Your Grains
Whole grains are defined as grains that contain the completed kernel-all three parts:
1. Bran is packed with fiber B vitamins
2. Endosperm contains carbohydrates and proteins
3. Germ is rich with B vitamins, minerals, and phytochemicals (substances in plants)
Refined grains have most of the bran and germ removed

31. Know Your Grains

32. Test Yourself 1. Which breads are usually all or mostly whole grain?
whole wheat (b) multi-grain (c) rye
(d) pumpernickel
2. Which grains are whole?
bulgur (b) quinoa (c) couscous
(d) oatmeal
3. What’s the most nutritious grain?
corn meal (b) millet (c) quinoa

33. Answer: a Whole wheat refers to the whole complete wheat shaft
In theory, multi-grain, rye and pumpernickel breads can be whole grain - you must check the labels though. If it lists one of these whole grains first, it usually is
If it says made with enriched or wheat flour, multi-grain flours or pumpernickel flours, then it is mostly refined grain

34. 2. Answers: b and d Quinoa and oatmeal are whole grains
Bulgur and couscous may also be but check for the whole grain wording on the label.
Quinoa

35. 3. Answer: c
Quinoa has been a staple food to the natives of the South American Andes since 3000 BC
Quinoa has the highest protein content of any grain
It is one of the grains highest in calcium, iron, copper, magnesium, Vitamin E, phosphorus and B vitamins.
Quinoa is great for a vegetarian diet because of lysine and methonine, two amino acids which are generously supplied by this grain and notably low in vegetarian diets
Quinoa has a delicious nutty flavor and crunchy texture

36. Top 5 Healthiest Grains 1. Quinoa (pronounced keen-wah)
2. Buckwheat Groats (when roasted called Kasha)
3. Barley
4. Millet (it is considered to be one of the least allergenic and most easily digestible grains)
5. Bulgur
Other recognized whole grains are oats and oatmeal, brown rice, wild rice, corn meal, wheat berries and whole wheat macaroni and spaghetti.

38. What to Look for on the Food Label
Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list:
brown rice, whole oats, bulgur, whole rye, graham flour, whole wheat, oatmeal, wild rice, whole-grain corn
Foods labeled with the words multi-grain, stone-ground, 100% wheat, “cracked wheat”, “seven-grain”, or bran are usually not whole-grain products.

39. What to Look for on the Food Label
Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients.
Read the ingredient list to see if it is a whole grain.

40. Tips to Help You Eat Whole Grains
Try brown rice or whole-wheat pasta
Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese
Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries
Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.

41. Tips to Help You Eat Whole Grains
Substitute whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.
Use whole-grain bread or cracker crumbs in meatloaf.
Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

42. Tips to Help You Eat Whole Grains
Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.
Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.

43. What is High Fructose Corn Syrup?
Experts are finding that high-fructose corn syrup (HFCS) is making us fat
High-fructose corn syrup is a highly refined, artificial product
It is created through an intricate process that transforms cornstarch into a thick, clear liquid
Experts agree that high-fructose corn syrup is worse than sugar

44. The Dangers of High Fructose Corn Syrup
This manufactured fructose is sweeter than sugar in an unhealthy way, and is digested differently in a bad way.
Research has shown that high-fructose corn syrup goes directly to the liver, releasing enzymes that instruct the body to then store fat

45. The Dangers of High Fructose Corn Syrup
This fake fructose may slow fat burning and cause weight gain
Other research indicates that it does not stimulate insulin production, which usually creates a sense of being full. People may eat more than they should.
Increases LDL's (the bad lipoprotein) leading to increased risk of heart disease

46. The Dangers of High Fructose Corn Syrup
Alters magnesium balance leading to increased risk of osteoporosis.
Increased risk of Type 2 Diabetes
It has no enzymes or vitamins thus robbing the body of precious micro-nutrients.
It interacts with birth control pills and can elevate insulin levels in women on the pill.
Accelerates aging

47. The Dangers of High Fructose Corn Syrup
It inhibits copper metabolism leading to a deficiency of copper, which can cause increased bone fragility, anemia, ischemic heart disease and defective connective tissue formation among others.

48. Where Do You Find High Fructose Corn Syrup?
High-fructose corn syrup is highly valued by food manufacturers
It's easy to transport in tanker trucks
It isn't susceptible to freezer burn, as is sugar
It has a long shelf life and keeps foods from becoming dry
It gives bread and baked products a wonderful color

49. Where Do You Find High Fructose Corn Syrup?
It's also cheaper than white sugar, partly because of generous federal subsidies and trade policies that encourage farmers to grow more corn.
Fast food chains add it to their products because it is cheaper.
It is in the sauces, in the condiments, in the breadings, in the buns and in soft-drinks
It is the commercially preferred artificial sweetener.
What's worse than sugar? Now you know.

50. Glycemic Food Index
The Glycemic Index (GI) relates to the way your body’s sugar levels respond to certain foods.
Foods are given a rating from 0 –100 on the glycemic index with glucose in the highest position.
High Glycemic Index foods (white bread, white rice, potatoes) will increase the body’s sugar levels rapidly whereas low glycemic index foods (lentils, chickpeas, navy beans) will increase the body’s sugar levels slowly.

51. Glycemic Food Index
Foods low on the glycemic index will release glucose gradually into the blood stream whereas foods high on the glycemic index will provoke an immediate response in the blood sugar levels.
Foods that contain carbohydrates are usually high on the glycemic index and have the greatest effect on blood sugars.
Pasta dishes, bread and potatoes are usually high on the glycemic index.

52. Glycemic Food Index
If your blood sugar is low and continues to drop during exercise, you would prefer to eat a carbohydrate that will raise your blood sugar quickly.
On the other hand, if you would like to keep your blood sugar from dropping during a few hours of mild activity, you may prefer to eat a carb that has a lower glycemic index and longer action time.
If your blood sugar tends to spike after breakfast, you may want to select a cereal that has a lower glycemic index.

53. Glycemic Food Index
The composition in the carbohydrate will also affect how the body’s sugar levels react.
For example, white bread will rate high on the glycemic index whereas wholegrain or rye bread will be rate lower on the glycemic index as it contains more grains and contains complex carbohydrates.

54. Glycemic Food Index
Examples of low glycemic foods are breakfast cereals (which are based on wheat bran, barley and oats), wholegrain break, fruit, lentils, soybeans, baked beans etc.
Examples of high glycemic foods are white bread, soft drinks, full fat ice-cream, chocolate bars etc.

55. Nutrition Assignment
Refer to page 19 in your nutrition book and answer questions 1-4 in the Case Study: Identifying Carbohydrates And Fiber
Refer to page 29 in your nutrition book and answer Critical Thinking Questions 2 and 4