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

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

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)

…………………………………………………………………BBC, 03/12/2007

Staple Foods Food (200 calories) Protein(gm) Carb(gm) Fat(gm) Fiber(gm) Whole wheat bread 10 40 3 6 Brown rice 4 42 3 3 Corn tortilla 4 43 4 3 Cassava 3 47 0.5 0.2 Potato (with skin) 6.3 55 0.3 4 Lentils 14 35 0 12 Pintos 13 35 1 10 Soybeans 18 17 11 6 Pork shoulder 14 0 16 ?

Cassava

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

Synthesis of Glucose and Starch 4-16

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

Simple Carbohydrates Monosaccharides

Simple Carbohydrates Disaccharides 4-13

Synthesis of Sucrose

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Complex Carbohydrates Oligosaccharides Polysaccharides 4-14

Carbohydrates: Polysaccharides Starch, cellulose & glycogen

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

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

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

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

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

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

Fiber: Add it Up What can you eat in One day to consume Recommended fiber? See page 12-12 and table A-1 Men: 38 gm Women: 25 gm

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

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.

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