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3. LAST TIME WE TALKED ABOUT
CANADA’S FOOD GUIDE
DRIs
FOOD LABELLING
SIX DIETARY PRINCIPLES
ALL IMPORTANT TO ENSURE GOOD NUTRITION FOR THE ATHLETE
NOW ONTO CARBOHYDRATE METABOLISM

4. Overview of lecture 5
Carbohydrates
-carbohydrates we digest
-structure and classification
-IDATME
-lactose intolerance, blood glucose homeostasis, glycaemic index
-choosing carbohydrates wisely
-roles of carbohydrates
-carbohydrates digested by bacteria
-fibre-structure, classification and effects
-fibre in the diet
-too much fibre in diet

5. INTRODUCTION CARBOHYRATES:
-COMMONLY REFERRED TO AS SUGARS BUT THIS IS NOT COMPLETELY ACCURATE
-CONTAIN CARBON
-CONTAIN HYDROGEN AND OXYGEN IN THE SAME PROPORTION AS WATER

6. INTRODUCTION CONTINUED
- YIELD ENERGY (GLUCOSE) AND STORE ENERGY (GLYCOGEN)
-VERY IMPORTANT FOR NERVE AND MUSCLE FUNCTION AMONG MANY OTHER FUNCTIONS

7. STRUCTURE AND CLASSIFICATION
SIMPLE
MONOSACCHARIDES
DISACCHARIDES

12. CARBOHYDRATE STRUCTURE
CLASSIFICATION CONTINUED
COMPLEX
OLIGOSACCHARIDES–
3-10 SUGAR UNITS

13. CARBOHYDRATE STRUCTURE
CLASSIFICATION CONTINUED
COMPLEX CONTINUED
POLYSACCHARIDES
MANY SUGAR UNITS STRUNG TOGETHER
GLYCOGEN
STARCH
FIBRE

14. Figure 4.9: Starch and Cellulose Molecules Compared (Small Segments).
The bonds that link the glucose molecules together in cellulose are different from the bonds in starch (and glycogen). Human enzymes cannot digest cellulose. See Appendix C for chemical structures and descriptions of linkages.
Fig. 4-9, p. 102

16. Figure 4.8: Glycogen and Starch Molecules Compared (Small Segments).
These units would have to be magnified millions of times to appear at the size shown in this figure. For details of the chemical structures, see Appendix C.
Fig. 4-8, p. 101

18. CARBOHYDRATES
DIGESTION
MOUTH-AMYLASE
STOMACH-ACID-MINIMAL

19. CARBOHYDRATE DIGESTION CONTINUED
SMALL INTESTINE
-MOST OF CARBOHYDRATE DIGESTION IN BODY OCCURS IN THE SMALL INTESTINE:
-SMALL INTESTINE USES PANCREATIC CARBOHYDRASES
and SMALL INTESTINAL CARBOHYDRASES

20. Figure 4.10: Carbohydrate Digestion in the GI Tract.
Fig. 4-10, p. 104

21. CARBOHYDRATE DIGESTION CONTINUED
MINIMAL DIGESTION BY HUMANS
OF FIBRES AND SOME RESISTANT
CARBOHYDRATES
(e.g. RESISTANT STARCHES)

22. CARBOHYDRATE DIGESTION CONTINUED
file:///D:/Media/Animations/chapter4/Carbohydrate_Digestion/0410update.html

23. LACTOSE INTOLERANCE
INTOLERANCE IS NOT AN ALLERGY-ALLERGIES DUE TO PROTEINS AND OTHER AGENTS THAT PRODUCE AN ALLERGIC RESPONSE

24. LACTOSE INTOLERANCE IS DUE TO :
REDUCTION IN THE:
AMOUNT AND/OR ACTIVITY
OF LACTASE-CAN BE UP TO
90-95 % LOSS OVER TIME
STRONG GENETIC COMPONENT

25. SYMPTOMS OF LACTOSE INTOLERANCE
GAS, ACIDS FROM BACTERIAL DIGESTION OF LACTOSE
RESULTING IN CRAMPS, ABDOMINAL DISTENSION, DIARRHEA AND BLOATING

26. CONSEQUENCES OF LACTOSE
INTOLERANCE
DAIRY PRODUCTS-CALCIUM
HAVE TO FIND ALTERNATE
CALCIUM SOURCES
OR USE AN ORAL LACTASE OR
USE A LACTASE ADDED TO DAIRY
PRODUCT

27. CARBOHYDRATES ABSORPTION
GLUCOSE and GALACTOSE ACTIVE TRANSPORT
FRUCTOSE-FACILITATED
DIFFUSION

28. CARBOHYDRATES TRANSPORT
FRUCTOSE, GLUCOSE,
GALACTOSE VIA BLOOD

29. CARBOHYDRATES METABOLISM
UP NEXT

31. METABOLISM OF CARBOHYDRATES
INSULIN –GLUCOSE INTO CELLS FOR ENERGY OR
TO GLYCOGEN(PRIMARILY LIVER AND MUSCLE)
-GLYCOGEN-STORAGE FORM OF GLUCOSE PRIMARILY IN MUSCLE AND LIVER
GLUCAGON- GLYCOGEN TO GLUCOSE IN CELL- GLUCOSE LEAVES CELL AND
ENTERS THE BLOOD-ENERGY

32. Figure 4.12: Maintaining Blood Glucose Homeostasis.
Fig. 4-12, p. 109

33. BLOOD GLUCOSE HOMEOSTASIS
Maintaining-too low-dizzy and weak
too high-fatigued, confused and difficulty breathing
Regulating hormones - insulin and glucagon
Balancing in normal range - insulin and glucagon

34. BLOOD GLUCOSE AND DIET CONTINUED-GLYCAEMIC INDEX
A scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to a standard food (e.g. white bread). Standard food is
given a score of 100

35. BLOOD GLUCOSE AND DIET CONTINUED
-however, glycemic index is controversial
- inadequate science?
- determined for relatively few foods
- when determined it is based on average of multiple tests with a great deal of variability

36. FOODS GLYCEMIC INDEX GRAINS (INCLUDES BREADS AND PASTAS)
BREADS -WHEAT HIGHER THAN RYE
PASTAS - LOWER THAN BREADS
RICE AND PASTA ABOUT THE SAME AS EACH OTHER

37. GLYCEMIC INDEX CONTINUED
FOODS CONTINUED
GLYCEMIC INDEX CONTINUED
VEGETABLES AND FRUITS
ON AVERAGE
GLYCEMIC INDEX
POTATO > YAM
LEGUMES > ROOT VEGGIES
FRUITS ~ LEGUMES

38. FOODS CONTINUED
GLYCEMIC INDEX CONTINUED
MILK PRODUCTS ~ FRUITS ON AVERAGE
WHY? LACTOSE=FRUCTOSE
IN GLYCEMIC INDEX

39. FOODS CONTINUED
GLYCEMIC INDEX CONTINUED
MEATS - VERY LOW GLYCEMIC INDEX
- BUT DO NOT GORGE

40. CARBOHYDRATE EXCRETION
URINE- WATER, LITTLE SUGAR
FAECES- WATER, LITTLE SUGAR
LUNGS- CO2
SALIVA? PARTIALLY DIGESTED CARBS?

41. How to choose carbohydrates wisely
1)increase intakes of whole grains
2)use whole grain products such as oatmeal,
brown rice and whole wheat bread
3)increase consumption of legumes such as
kidney, black and pinto beans)if fresh fruits
not available, choose frozen or
canned fruits without added sugar

42. How to choose carbohydrates wisely continued
4)use whole grain flour for
¼ to ½ the amount of flour in the recipe
5)use less sugar in baking
6)use less added sugars in foods
7)eat fewer high sugar foods
8)use food labels to guides one’s choices

43. BLOOD GLUCOSE AND DIET CONTINUED
FAD DIETS
-NO APPLES OR ORANGES BUT BACON
AND EGGS ALRIGHT-THIS IS NOT
GOOD WHY?
-AVOID OUTRIGHT!

44. CARBOHYDRATES
ESSENTIAL OR NOT?

45. YES- WHY?
HEALTHY ROLES
1) NEURAL FUNCTION
2) GIVE STRUCTURE TO MOLECULES
3) METABOLICALLY
4) IMPACT ON NUTRIENT ABSORPTION

46. CARBOHYDRATE FUNCTIONS- HEALTHY
NEURAL FUNCTION
BRAIN AND NERVES REALLY ONLY SET UP TO USE GLUCOSE
LIPIDS/PROTEINS CANNOT BE USED

47. CARBOHYDRATE FUNCTIONS- HEALTHY continued
GIVE STRUCTURE TO MOLECULES
CARBOHYDRATE
E.G. GLYCOGEN
DISACCHARIDES
OLIGOSACCHARIDES
NON-CARBOHYDRATE
E.G. SOME PROTEINS

48. CARBOHYDRATE FUNCTIONS- HEALTHY continued METABOLICALLY
ENERGY -HEAT/FUEL
-SPARING PROTEIN
-BURNING FAT

49. CARBOHYDRATE FUNCTIONS- HEALTHY continued
METABOLICALLY CONTINUED
MAKE OTHER COMPOUNDS
- GLYCOGEN
- FAT
- PROTEIN (NON-ESSENTIAL
AMINO ACIDS)
- DNA/RNA

50. CARBOHYDRATE FUNCTIONS- HEALTHY continued IMPACT ON NUTRIENT HANDLING
non-absorbable oligosaccharides
impair carbohydrase activity
starch granules exposed to moist
heat and then cooling are less
dense and hence less available to
enzyme action

51. Fibre structure and classification and effects
Insoluble
Cellulose-bran,vegetables
Hemicellulose-bran, whole grains
Lignins-fruits, mature vegetables, flax
Generally-accelerate gi transit, increase
fecal weight(promotes bowel movements),
slow starch digestion,
delay glucose absorption
But can be exceptions

52. Fibre structure and classification and effects continued
Soluble
Pectins-apples, carrots
gums and mucilages- oats, legumes
Generally-delay gi transit,
delay glucose absorption,
lower blood cholesterol
But can be exceptions

53. OTHER FIBRE FUNCTIONS (classifications)
- water holding capacity
viscosity
cation exchange capacity
bile binding capacity
fermentability

54. How to get higher fibre in the diet
Fibre content
High Medium Low
Breads cereal g 2 g g
Rice Group
Breads Whole wheat white
1 slice bread bread
Cereal All shredded rice
½ cup bran wheat krispies
Pasta Whole macaroni
½ cup wheat pasta

55. How to get higher fibre in the diet continued
Fibre content
High Medium Low
4 g 2 g 1 g
Fruit group
1 MEDIUM
OR ½ CUP berries apple melon

56. How to get higher fibre in the diet continued
Fibre content
High Medium Low
4 g g 1 g
Vegetable
group
peas green asparagus
½ CUP beans

57. DRI RECOMMENDATION FOR FIBRE INTAKE
FOLLOW DRI RECOMMENDATIONS
FOR CARBOHYDRATE INTAKE AND THIS WILL
PROVIDE SUFFICIENT FIBRE
DRI - 14 GRAMS FIBRE/1000 KCAL (ROUGHLY GRAMS OF FIBRE/DAY) (NO DISTINCTION BETWEEN SOLUBLE AND INSOLUBLE BUT VARIETY IS THE KEY TO BALANCE)

58. REMEMBER THAT:
FIBRE FROM NATURAL SOURCES
RATHER THAN COMMERCIALLY
PREPARED FIBRE
IS BETTER BECAUSE
FOODS CONTAIN VITAMINS AND MINERALS
AS WELL AS THE FIBRE

59. FIBRE IDATME
ingestion-fibre containing foods – grains, fruits and vegetables
not digested by small intestine enzymes-why?
bacteria-make short chain fatty acids and gas
short chain fatty acids absorbed at large intestine
and transported by blood used for energy
excretion-whole or in part, gas, short chain fatty acids

60. TOO MUCH FIBRE IN THE DIET
FLATULENCE
OBSTRUCT GI TRACT IF GREATER THAN 50 G FIBRE /DAY
TOP RECOMMENDATION IS 40 G/D FOR ADULTS (WHO)

61. TOO MUCH FIBRE IN THE DIET CONTINUED
INSOLUBLE FIBRE HAS PHYTATES
THAT CAN BIND MINERALS-
EG CALCIUM, IRON, ZINC
AND MAGNESIUM
PREVENT ENZYME CONTACT

62. TOO MUCH FIBRE IN THE DIET CONTINUED
INCREASES VOLUME OF FOOD
REQUIRED TO MEET ENERGY
REQUIREMENTS
SATIETY BEFORE ADEQUATE
NUTRITION-GENERALLY ONLY A
PROBLEM IF DIET LOW IN MICRONUTRIENTS
OR IN SMALL CHILDREN (SMALL STOMACHS)

63. TOO MUCH FIBRE IN THE DIET CONTINUED
IMPORTANT TO INCREASE WATER INTAKE
WITH INCREASES IN DIETARY FIBRE
-OTHERWISE CONSTIPATION BUT IF HAVE
TOO MUCH WATER CAN GET DIARRHEA (BACTERIAL BREAKDOWN OF FIBRE)

64. Summary of lecture 5
Carbohydrates
-carbohydrates we digest
-structure and classification
-IDATME
-lactose intolerance, blood glucose homeostasis, glycaemic index
-choosing carbohydrates wisely
-roles of carbohydrates
-carbohydrates digested by bacteria
-fibre-structure, classification and effects
-fibre in the diet
-too much fibre in diet

65. NEXT TIME WE WIILL TAKE TODAY’S LECTURE
AND APPLY IT TO CARBOHYDRATES IN ANAEROBIC,
INTERVAL AND AEROBIC SPORTS