Carbohydrates Carbohydrates Contain the Elements: Carbon Carbon Hydrogen Hydrogen Oxygen Oxygen They Are Split Into Three Groups Known As: Monosaccharides Monosaccharides Disaccharides Disaccharides Polysaccharides Polysaccharides

Carbohydrates Made up of : carbon, hydrogen and oxygen These elements bond together to form saccharides (sugar units) The arrangement of the elements determines the type of sugar unit. They are known as the sugars, starches and fibers in one’s diet Many carbohydrates are soluble in water.

Monosaccharides (AKA Simple Carbohydrates) The Most Important Monosaccharide Is Glucose. A Monosaccharide is made up of 1 sugar unit. Glucose AKA “blood sugar”. Fructose and Galactose are also Monosaccharides, They all have the same chemical formula but different structures.

When two monosaccharides join, a Disaccharide is formed. There are three types of Disaccharides: 1. Sucrose 1.Beet sugar, cane sugar, etc. 2. Lactose 1.milk 3. Maltose 1.Certain grains like malt Disaccharides:

Polysaccharides AKA Complex Carbohydrates Polysaccharides are carbohydrates that are made up of many sugars. Examples: Starches and fibers. Found in: plant products Breads, grains, starchy veggies (potatoes), legumes

Carbohydrates Why are carbohydrate considered the preferred body fuel? Why not fats or proteins?

Functions of Carbohydrates Question: Jerome has been on a low-calorie diet for about 6 weeks. Lately, he has felt rundown and somewhat sick to his stomach. Why is Jerome feeling this way?

Functions: Energy Spare protein Assist in the breakdown of fats (avoid ketosis) Provide bulk

Providing Energy Carbohydrates provide 4 calories per/gram Body’s preferred source of energy If you do not consume enough CHO your body will draw on proteins for fuel needs. Spare proteins: lets proteins be used for tissue building and repair.

Break Down Fats If the diet is too low in CHO the body cannot completely breakdown fats. Incompletely broken down fats create ketone bodies. These compounds build in the body causing the blood to become more acidic than normal. This acidity can damage cells and organs (ketosis). Signs: nail polish remover breath, nausea, weakness. Can lead to coma and death.

Sugars and Starches Sugars – Two types: natural and refined – RDA maximum limit is 125 grams Starches – Minimum of 25% of total daily calories – Greater satiety value

AHA Recomendation According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7): Men: 150 calories per day (37.5 grams or 9 teaspoons). Women: 100 calories per day (25 grams or 6 teaspoons).

Does Cancer Love Sugar? According to data from the U.S. in 2008, people are consuming over 60 pounds (28 kg) of added sugar per year and this does not include fruit juices (1).

Benefits of Providing Bulk (Fiber) in Your Diet Promotes normal digestion. Helps intestinal muscle retain their muscle tone. Sponge Relieves diarrhea & constipation Cancer fighter Lowers the risk of heart disease

Different fibers have different effects Soluble Fiber – Gel like consistency – Help lower cholesterol – Sources: bran, legumes, apple and citrus pectins

Different fibers have different effects Insoluble Fiber – Associated with reducing cancer risks – Sources: wheat bran and whole grains

Digestion and Carbohydrates

How the body uses carbohydrates All CHO is converted to glucose for your cells to use them. Blood needs only 1 teaspoon of glucose. Stored in the body as glycogen (2/3rds muscles & the rest the liver) Pancreas: insulin/glucagon regulation

Meeting Carbohydrate Needs 45%-65% of your total cal. Needs. ( grams/day) Sugars: no more than 25% of total cal. intake Starches: at least 20% of total cal. Intake (100 grams/day) Fiber: DRI grams/day

Carbohydrates and Calories Calorie = energy needed to raise 1 gram of water 1 degree Celsius 4 Calories per gram

Carbohydrates: simple vs. complex The more complex carbohydrates: travel slower (feel fuller longer), help reduce calorie intake, prevent constipation, maintains GI health, lowers blood cholesterol

Glycemic Index Glycemic Index: ranks CHO according to their effect on blood glucose levels Low GI carbs: small fluctuations in Blood glucose and insulin levels High GI carbs: can be detrimental to health because they push the body to extremes: this is especially true for overweight and sedentary individuals

Glycemic Index

Why are carbohydrates Considered fattening? Take a sheet of paper and make three columns headed Pasta, Rice, and Potato. Under each heading which toppings do you use with each of these starchy foods?

Review Question Jerome has been on a low calorie diet for about 6 weeks. Lately he has felt rundown and somewhat sick to his stomach. Why might Jerome be feeling this way?

Review Question What would be a better choice for a distance runner to eat; a candy bar or cheese and crackers? Defend your answer

Review Question Reginald has been eating only fat free and reduced fat snacks since he began his weight loss diet. He drinks diet soft drinks and uses only light salad dressing. He cannot understand why, at the end of the first month, he has gained a pound. What might be the reason for Reginald’s weight gain?

Review Question Ten year old Joanie and her fifty year old uncle Joey have been experiencing similar symptoms recently. Both feel extremely thirsty and seem to be hungry all the time. They get very sleepy in the middle of the day and have cuts that take weeks to heal. Joey has a weight problem; Joanie does not. What is the condition for which Joey and Joanie are each showing symptoms?