Chapter 4: Carbohydrates

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Chapter 4 Carbohydrates

• Efficient Energy Necessary Nutrient

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5 Primary Functions of CHO in the Diet

• To supply energy to the body
• To spare protein for tissue synthesis, growth and
  repair
• To aid in the synthesis of nonessential amino
  acids
• To promote normal lipid metabolism
• To provide bulk (fiber) in the diet

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RDAS FOR CHOS

• 55-65 of total kcals
• 48-55 from COMPLEX
• lt10 from Simple

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What Foods Are CHOS?
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Sources of CHO in Diet

• Grain Foods Breads, Cereals, Pasta,
• Cookies, Crackers,
• Fruits
• Veggies
• Legumes
• Animal Foods Dairy Products
• Sugar

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Classification of CHO
Simple sugars Monosaccharides Disaccharides Comp
lex sugars Polysaccharides
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Monosaccharides (Fig. 4-1)

• Glucose
• Fructose
• Galactose

• (Fig. 4-1)

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Soft Drinks

• Typical 12 oz beverage contains 38 gm sugar
• 1tsp 4-5 gm
• 16-20 kcals
• So, 38 gm/4 gm per tsp
• 9-10 tsp of sugar in each 12 oz can!

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Disaccharides

• Maltose (Gluc Gluc)
• Sucrose (Gluc Fruc)
• Lactose (Galactose Gluc)

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Complex Carbohydrates

• Polysaccharides grains, veggies, fruit
• Fiber
• Glycogen in animals does not provide us with CHO
  because it degrades when animal dies

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Simple Carbohydrates

• Naturally occurring in foods like
• Milk, honey, fruit, some veggies (high GI)

Added to foods corn syrup, hf corn syrup,
maltose, dextrose
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Health Benefits of Dietary Fiber

• Promotes softer stool and regularity
• Slows glucose absorption
• Reduces blood cholesterol/heart disease and
  cancer risks
• Reduces hemorrhoids

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Recommended Dietary Fiber Intake

• 20-35 gm of fiber/day (10-13 gm/1000 kcals)
• Ave. U.S. intake 12 gm/day
• Too much fiber will
• require extra intake of fluid
• bind to some minerals
• Cause constipation

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Functional Fiber VS. Whole Grain

• Fibrous materials added to foods to boost health
  benefit
• I.e. fiber added to yogurt, some breads

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• CHO Guidelines
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• 1. Intake 55-65 of total kcal intake
• Must consume at least 100 gm CHO/day to prevent
  ketosis but 200-300 gm/day necessary to meet
  energy needs
•  3.  Limit refined sugars to no more than 10 of
  total kcal
• 4. Eat a variety of foods containing fiber
  about 25-35 gm fiber/day

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Ketosis

• Lack of Carbs in the diet contributes to
  production of ketone bodies. Body is not able to
  break fat down completely so the result is a fat
  molecule with 3-4 carbons attached to it.
• Increase in ketones leads to ketosis which
  disturbs the bodies natural acid/base balance

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Fiber Content of Some Fruits
Type Serving Fiber (gm) __________________________
______ Blackberries cup 7.5 Blueberries cup 3.9 St
rawberries cup 3.5 ______________________________
__ fresh and frozen contain similar amounts
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    Fiber Content of Beans and
Peas   Type Serving Fiber (gm) _________________
________________ Snap cup 4-5 Lima cup 8-9 Pin
to cup 6-7 Green Peas cup 7-8 _________________
_________________ fresh and frozen contain
similar amount
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Bread
Type SS Kcals Fiber White 1 sl 55
.5gm NOWW 1 sl 60 3.0gm Wheat, whole 1
sl 71 2.0gm Bagel, plain 104 gm 225
2.0gm Bagel,Raisin 104 gm 300
4.0gm Bagel,Wh.Wheat 104 gm 300
6.0gm Hamb. Bun 1 120 gt1gm Hamb. Bun
1 150 3.0gm
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Cereals
Name Kcal Fiber Sugar Capn
Crunch 107 gt1.0gm Corn Flakes 113 gt1.0gm Fr.
Mini Wheats 187 6.0gm Oatmeal Crisp/Alm 220
4.3gm Special K 120 gt1.0gm Wheat Chex 170
4.0gm Kashi Heart to Heart 110 5.0gm
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Snack Bars
Name Kcal Fiber Sugar HEB 110 1gm 10gm Na
ture Valley 180 2gm 11gm Barbaras
bakery 130 3gm 8gm Harvest Power 240 4gm 16
gm Kashi Go Lean 140 5gm 15gm
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Types of Sweeteners

• High-fructose corn syrup
• Corn syrup
• Dextrose
• Maltose
• Brown sugar
• Maple syrup
• Honey

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Sugar Substitutes

• Do not promote tooth decay
• Do not affect blood glucose level
• Very low calorie

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Saccharin

• Provides trace amount of kcal
• 300x sweeter than sucrose
• Excessive intake is linked to bladder cancer in
  lab animals
• Warning labels on food

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Aspartame (NutraSweet)

• Composed of phenylalanine and aspartic acid
• 200x sweeter than sucrose
• 4 kcal/gm, but only a trace amount is needed to
  sweeten foods
• Not heat stable
• Safe when used in moderation (lt 4L of diet
  Coke/day)
• Not recommended for people with phenylketonuria
  (PKU)

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-Newest substitute made from SUGAR!-3 Chlorines
added to sucrose-Heat stable-No bitter
aftertaste-Expensive due to patent
Splenda
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Sweeteners

• Sucrose--benchmark of all sweeteners
• Same caloric content (4 kcals/gm)
• No health benefit over another
• Dental caries

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Stevia

• From a plant
• 100-300 X sweeter than sugar
• No kcals
• Not approved by FDA
• Available in health food stores

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Sugar Alcohols

• Nutrative sweetener
• I.e. sorbitol, zylitol
• Fewer kcals
• Do not promote tooth decay
• Metabolized more slowly
• Can cause GI distress

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Regulation of blood glucose

• Insulin
• Glucagon
• Hyperglycemia
• Hypoglycemia

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We eat food and it is digested and broken down
into glucose (sugar) That sugar then enters your
bloodstream and causes you Bg to rise
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Bg Levels Return to Normal

Insulin Man
Cells in the Body

• Once Bg goes above normal/acceptable levels,
  insulin is released to correct this process
• Insulin is a messenger contributing to the
  removal of sugar from the blood. Once Bg return
  to normal levels, Insulin production ceases until
  needed again

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When Diabetes Occurs. . .
The cells become tired of insulin knocking on
their door and they stop listening. Sugar levels
build up so the Pancreas keeps releasing more
insulin and then insulin levels build up. High
levels of both are harmful to the tissues in the
body and contribute to the development of Type
II Diabetes!
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Cells use sugar they need for energy
What isnt needed is stored as FAT on our body
for later? use
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Function of Insulin

• Promotes glycogen synthesis
• Increases glucose uptake by the cells
• Reduces gluconeogenesis
• Net effect lowers the blood glucose
• Promotes Fat Storage

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Glucagon

• Opposite effect of Insulin
• Causes glycogen to be broken down from
  Liver/muscles into glucose for energy usage in
  bloodstream
• Raises blood glucose

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Hyper vs. Hypoglycemia

• Hyper
• High blood sugar
• gt125 mg
• Causes release of insulin

• Hypo
• Low blood sugar
• lt40-50 mg
• Causes release of Glucagon
• Light headed, sleepy
• cant concentrate, headache
• Reactive hypoglycemia

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A High Complex Carbohydrate Diet

• Rich in fiber
• Rich in vitamins and minerals
• Rich in phytochemicals
• Contains essential fatty acids
• Rich in antioxidants
• Promote satiety

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Health Benefits of a High-Carbohydrate Diet

• Prevent coronary heart disease
• Prevent certain cancers
• Lowers cholesterol
• Prevents hemorrhoids, diverticulitis,
  appendicitis
• Reduce risk of obesity

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Recommendation for Simple Sugar Intake

• Low nutrient density
• Dental caries/Weight gain
• Recommend no more than 10 of total kcal/day
• Ave. U.S. intake 18-24 of total kcal/day

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Concerns Regarding Simple Sugar

• Causes Diabetes? Body adjusts to high Bg levels
  and bar is raised
• Causes Obesity?Empty kcals, high Bg that drops
  triggers hunger/eating, continuous cycle
• Causes Hyperactivity?

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Alcohol

• Considered a carb even though most are fairly low
  in carbs
• Higher kcals than regular carbs 7kcals/gm
• EMPTY kcals but health benefit?

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Beer
12 oz regular 150 kcals 150 X 2 300 kcals
per day 300 X 4 days 1200 kcals
extra/week 1200 X 4 weeks 4000 kcals weight
gain of 1.4 per month!
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Wine

• Red wine
• 5oz 100-120 kcals X2200 kcals
• 200 X 4 days 800 kcals/week
• 800 X 4 weeks 3,200 kcals/month
• gain 1 each month

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CalculationsRDA for CHO is 60 of total
kcalsIf consuming 1800 kcals/day how many GRAMS
of CHO should be consumed?1800kcals X .60 1080
CHO kcals1080kcals / 4kcals/gm 270 gm of CHO
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of Simple Sugar in a FoodLabel says food has
110 total kcals per serving with 24 gm CHO and 3
gm sugar.3 gm X 4kcal/gm 12 sugar kcalskcals
of nutrient X / total kcals per serv.(12 sugar
kcals / 110 kcal per serv.) X100 11 sugar