1. Useful Facts about Sugars, Starches, and Fiber
Unit 12
Useful Facts about Sugars, Starches, and Fiber

2. Key Concepts and Facts Simple sugars, starches, and dietary fiber
Carbohydrates have half the calories of fat
Tooth decay is related to high sugar intake
Poor diets are related to high sugar intake
Fiber benefits health

3. The Carbohydrates The Major source of energy for people of the world
Main component of staples – bread, pasta, rice, cassava, and beans
We Americans consume 50% of total calories as “carbs.” (Japanese, over 60%)
Carbohydrate family has three types
Simple sugars
Complex carbohydrates (“starch”)
Fiber (ie Cellulose)

4. …………………………………………………………………BBC, 03/12/2007

5. Staple Foods
Food (200 calories) Protein(gm) Carb(gm) Fat(gm) Fiber(gm)
Whole wheat bread
Brown rice
Corn tortilla
Cassava
Potato (with skin)
Lentils
Pintos
Soybeans
Pork shoulder ?

6. Cassava

7. Carbohydrate Recommendations
The RDA:
Minimum amount required to provide adequate glucose for the brain
Set at 130 g/day (~ 420 kcalories)
The Range of Healthy Intakes:
Set at 45% to 65% of energy
No more than 10% of energy should come from added refined sugars

8. Synthesis of Glucose and Starch
4-16

9. Simple Sugar Facts Simple sugars are small molecules
Two types: monosaccharides and disaccharides
Monosaccharides:
Glucose (“blood sugar”)
Fructose (“fruit sugar”)
Galactose
Disaccharides consist of two linked molecules
Sucrose is a glucose and a fructose
Maltose is a glucose and a glucose
Lactose is a glucose and a galactose

10. Simple Carbohydrates
Monosaccharides

11. Simple Carbohydrates
Disaccharides
4-13

12. Synthesis of Sucrose

13. Simple Sugar Facts
Disaccharides are broken into monosaccharides during digestion
Only glucose, fructose, and galactose are absorbed into bloodstream
High-fructose corn syrup and alcohol sugars are also simple sugars
Most simple sugars have a sweet taste

14. Glucose Used for energy Fructose and galactose converted to glucose
The liver and muscles store glucose as the polysaccharide glycogen
Glycogen: chains of
linked glucose units

15. Glucose When body needs energy, glycogen makes glucose available
Glucose can also be made from amino acids and the glycerol of fats
Cells require glucose as an energy source

16. Thiamin, Riboflavin, & Niacin B-1 B-2 B-3
These water-soluble "B vitamins" are used in reactions that capture and release the energy in carbohydrates.
Each of these also has its own unique functions in the body.

17. Where’s the Sugar? Simple sugars are in fruits and some vegetables
Besides milk, animal products have no sugars

18. Where’s the Sugar?
Americans consume 84 grams of added sugar per day, about 17% of the average caloric intake
Sugar consumption up 23% in past 30 years
Biggest source for many is soft drinks
Simple sugars are in fruits and some vegetables
Besides milk, animal products have no sugars

19. Added Sugars
Sugar is added to food during food processing or preparation
Nutrition labels list total amount of sugar per serving
Nutrition labels contain information on total sugars per serving and do not distinguish between sugars naturally present in foods and added sugars
Ingredient labels: All simple sugars must be lumped together under “sweeteners” followed by a parenthetical list itemizing each type in order of weight

20. What’s So Bad about Sugar?
Foods with simple sugars are poor sources of nutrients
Simple sugars provide only calories
Many foods high in sugars are also high in fat
Diets often insufficient in vitamins and minerals when high sugar intake
Sugar causes tooth decay

21. Baby Bottle Caries From having bottle
with sugar for hours every day and
night
Babies need to be off
the bottle when they
have their first birthday

22. Carbohydrates and Teeth
Sugar and tooth decay related
Decay declined during WW I and II
Rebounded when sugar became available
Highest rates where sugar added to foods
Simple sugars come from starchy foods
Some countries have campaigns about cavity-promoting foods

23. Sugar Fiction and Fact Does sugar cause violent and criminal behavior?
produce diabetes?
cause hyperactivity in children?
Sugar actually:
____________ kids’ activity level
makes adults sleepy
reduces appetite in the short-term

24. Artificial sweetener facts
Why artificial sweeteners?
unwanted calories in simple sugars
the connection of sucrose with tooth decay
sugar substitute for people with diabetes
sugar shortages
All provided incentives for developing sugar substitutes

25. Artificial sweetener facts
Artificial sweeteners in many prepared foods
None provide many calories, promote tooth decay or raise blood glucose levels
None provide the taste qualities of sucrose
Do they help with weight loss?
Research results both support and refute a role for artificial sugars in weight loss

26. Saccharin
Saccharin was first artificial sweetener developed, in the late 1800s
300 times sweeter than sucrose
Helped relieve sugar shortages during World Wars I and II

27. Aspartame Aspartame is 200 times sweeter than sucrose
Used in 4000 products worldwide, soft drinks, whipped toppings, jellies, cereals, puddings, medicines
Products carry a label warning people with phenylketonuria (PKU) and others with liver conditions about phenylalanine
PKU folks can’t use phenylalanine so it accumulates in blood

28. Is Aspartame Safe?
Safe level defined as 50 mg/kg body weight per day in U.S. and 40 mg/kg body weight per day in Canada
U.S. limit equals 20 aspartame-sweetened soft drinks or 55 desserts per day
Average intake from 2 to 10 mg per day, safely low
Problems with headaches, dizziness, or anxiety from small amounts reported by consumers but not confirmed in studies

29. Sucralose
Non-caloric sweetener from sucrose, safe and 600 times sweeter than sucrose
Does not leave a bitter aftertaste
Known as “Splenda” on product labels
Used in hot and cold food products, soft drinks, baked goods, frosting, pudding, and chewing gum
Safest choice for children and pregnant women

30. Complex Carbohydrate Facts
Starches, glycogen, and cellulose are complex carbohydrates - polysaccharides
Grains, potatoes, dried beans, and corn contain starch and cellulose, so are complex carbohydrate sources
Little glycogen in animal products
Remember, all carbohydrates have 4 calories per gram

31. Complex Carbohydrates
Oligosaccharides
Polysaccharides
4-14

32. Carbohydrates: Polysaccharides Starch, cellulose & glycogen

33. Why Whole Grains?
More protein, vitamins and minerals than refined grains
More fiber than refined grain foods
Reduce the risk of heart disease and some types of cancer
Bran
Endosperm
Germ

34. Dietary Fiber Facts Fiber intake in U.S. below the amount recommended
People can get recommended amount from whole-grain breads, high-fiber cereal, dried beans and adequate vegetables and fruits daily
Amounts in food are the same cooked or raw
Fast foods are poor sources of fiber

35. Types of Fiber
Classification of edible fibers is based on chemical characteristics
Natural foods contain insoluble and soluble fibers
Fiber is not digested by human digestive enzymes
Fibers are also classified as
dietary fiber (naturally in the food)
functional fiber (extracted, then added)
total fiber

36. Types of Fiber Soluble Fiber Slows glucose absorption
Reduces fat and cholesterol absorption
Combine chemically with water
Found naturally in oats, barley, fruits,
Can be natural or added to foods
Soluble fiber supplements may reduce problems of irritable bowel syndrome: diarrhea, constipation and abdominal discomfort

37. Insoluble Fiber
Increases stool bulk, softens stool and shortens transit time through the intestinal tract
Sources include
Whole grain foods
Wheat and corn bran
Seeds and nuts
Potato skins
Zucchini, cauliflower and green beans

38. Types of Fiber
Functional fibers –processed fibers-- have beneficial functions in the body-- most are soluble fibers so
reduce post-meal rises in blood glucose levels
prevent constipation
may decrease symptoms of irritable bowel syndrome
decrease fat and cholesterol absorption
Functional fiber is produced to fortify foods
Psyllium, pectin, gels, and seed and plant gums, are functional fibers

39. Fiber: Add it Up What can you eat in One day to consume
Recommended fiber?
See page and table A-1
Men: gm
Women: 25 gm

40. Be Cautious When too much fiber is added too quickly
High fiber diets cause diarrhea, bloating, and gas
Bacteria in intestines use fiber and excrete gas
Adding fiber gradually prevents side effects
Fluid intake should increase with dietary fiber

41. We will not cover Glycemic Index Glycemic Load Hypoglycemia yet
To prevent type 2 diabetes, select whole grain products and other high-fiber foods along with ample servings of vegetables and fruits.

42. The End