Carbohydrates

About carbohydrates Three forms of carbohydrates Carbohydrates and health Carbohydrates and dental health

Three forms of carbohydrates Sugars Starches Fiber – provides bulk in diet and helps intestines work Binds cholesterol Helps control blood glucose Major sources of energy

Sugars Several forms of sugar, but glucose is the sugar in the blood and used for energy by cells Sucrose and lactose are examples of sugars in food Glucose is essential!

Sources of sugar Found in foods Added to foods Fruits Cane Vegetables Many grains (wheat and rye) Milk (lactose) Some people cannot digest lactose Added to foods Cane Beet sugar, syrup, honey, molasses, and corn syrup

Sugar consumption in America 24 percent of average caloric intake comes from sugar 6 percent natural forms (fruits, vegetables, and dairy) 18 percent added sugar (beverages, baked items, candy) One cup of sugar yields 770 calories

Starches Sources Many plants, especially “grain” foods Wheat, corn, rice, oats, rye and barley Grains are made into cereals, flour, pasta, and many bread products Starchy vegetables Potatoes, sweet potatoes, corn, beans, and peas

Fiber A carbohydrate, but cannot be digested Structural part of plants (stems of celery, leaves of cabbage, and bran of wheat kernel)

Fiber Insoluble Fiber passes through the intestines intact. Soluble Fiber becomes viscous in water. This fiber binds cholesterol in the intestines and helps to regulate blood glucose.

Role of fiber in the diet Bulk to diet (gives feeling of fullness) Needed for normal functioning and health of digestive tract Helps to decrease cholesterol Helps to regulate blood glucose Protects against bowel disorders Other functions?

Nutrition of carbohydrate foods 1 gram carbohydrate yields 4 calories Fiber has 0 calories Sugar is an “empty calorie” food Breads, cereals, fruits, and vegetables are better carbohydrate choices, because they also contribute vitamins and minerals

Amount of carbohydrate recommended by 2010 Dietary Guidelines 50 to 60 percent of daily calories should be from carbohydrates On a 2,000 calorie diet: 6 ounces from the grains group 2½ cups from the vegetable group 2 cups from the fruit group 3 cups from the dairy group Sparingly from concentrated sweets

Carbohydrates and health Some people must monitor their carbohydrate intake Diabetes Hypoglycemia Lactose intolerance

Carbohydrates and dental health Table sugar (sucrose) is associated with the development of tooth decay Corn syrup, molasses, maple syrup, and white and brown sugar, sweet drinks, and gum Sucrose is especially damaging if eaten between meals and if sticky

Process of tooth decay Bacteria in mouth interact with sucrose in foods to produce acids Acids eat away at teeth and cause decay

To avoid tooth decay Do not eat large amounts of sucrose between meals, especially sticky candy Brush and floss teeth often Chew sugar-free gum

Take home message Eat more starchy and fiber-rich foods Make half your grains whole 50 to 60 percent of calories should come from carbohydrates Avoid foods with large amounts of sucrose to prevent tooth decay

Questions Jackie Walters, MBA, RD, LD Reference: United States Department of Agriculture 2010 Dietary Guidelines, www.ChooseMyPlate.gov, September, 2012 Graphics: Microsoft Word Adapted from materials developed by: Janet Tietyen, PhD, RD, LD Extension Specialist for Food and Nutrition 2003 Jackie Walters, MBA, RD, LD Extension Specialist for Nutrition Education Programs September 2012 Copyright © 2003, 2012, for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.