The Carbohydrates: Sugar, Starch,

1
The Carbohydrates Sugar, Starch, Fiber

• Chapter 4

2
The Bodys Need for Carbohydrates

• Provide the body with energy (calories)
• Normal blood glucose levels promote well-being
• Brain nervous system are glucose sensitive

3
Carbohydrate Basics

• Complex carbohydrates
• Starch
• Fiber
• Simple carbohydrates
• Naturally ocurring sugars
• Added sugars

4
The Simple Carbohydrates Monosaccharides
Disaccharides

• Monosaccharides
• Glucose
• Fructose
• Galactose
• Disaccharides
• Sucrose
• Maltose
• Lactose
• Lactose intolerance

5
The Complex Carbohydrates Starch

• Starch polysaccharide
• The bread box refined, enriched, whole-grain
  breads
• Wheat kernel germ, endosperm, bran,
  husk/chaff
• Whole grains contain all but husk
• Refined grains contain endosperm

6
The Complex Carbohydrates Fiber

• Insoluble fiber vs. soluble fiber
• The health effects of fiber
• Both - weight control
• Insoluble - increases stool bulk
• Soluble - lowers blood cholesterol improves
  blood glucose control

7
Guidelines for Choosing Carbohydrates

• Advantages of whole foods
• Complex carbohydrates in the diet
• Fiber in the diet
• DGA 14 g/1000 calories
• Major health organizations 21-38 g/day

8
Guidelines for Choosing Carbohydrates

• Added sugars use discretion
• MyPyramid discretionary calories
• WHO 10 or less of calories
• DRI Committee 25 or less of calories

9
Whole Grains for Health

• Count to three
• 3 or more ounce-equivalents of whole-grain
  products per day
• Keep it varied
• Check the label
• Whole-grain flour first ingredient

10
Make Half Your Grains Whole

• Start your day with a high-fiber selection
• Whole grains are naturally low in fat added
  sugars
• Substitute whole-grain flour for 1/4 or more of
  flour in recipes
• Fiber-rich snack mix
• Whole-grain pasta, rice, breads
• Combine whole grains with other foods in mixed
  dishes

11
How the Body Handles Carbohydrates

• Digestion absorption
• Maintaining the blood glucose level
• Muscle liver glycogen stores
• Insulin glucagon

12
Hypoglycemia Diabetes

• Hypoglycemia
• Abnormally low blood glucose
• Ketosis
• Diabetes
• Type 2 diabetes
• Type 1 diabetes

13
Carbohydrates--Friend or Foe?

• A closer look at the glycemic effect of foods
• Glycemic index
• Satiety
• Good carbohydrates

14
Sugar Health

• Naturally occurring vs. added sugars
• Keeping sweetness in the diet
• Keeping a healthy smile
• Dental caries
• Dental plaque
• Periodontal disease
• Nursing bottle syndrome

15
Sweet Talk--Alternatives to Sugar

• Artificial sweeteners
• Saccharin has never been proven to cause cancer
• Aspartame causes health problems in people with
  phenylketonuria (PKU)

16
Sweet Talk--Alternatives to Sugar

• Splenda is a derivative of sugar
• 3 hydroxyl groups on the sugar molecule replaced
  with chlorine atoms
• Replacing sugar-sweetened foods with
  artificially-sweetened ones can reduce calorie
  intake

17
Sweet Talk--Alternatives to Sugar

• Any food containing carbohydrate can promote
  tooth decay, even if artificially sweetened
• Diabetics can eat sugar the total carbohydrate
  intake is more important than the source
• Alternative sweeteners can have side effects

18
Sweet Talk--Alternatives to Sugar

• Sugar alcohols
• Group of alternative sweeteners
• Caloric, but dont promote tooth decay
• Neotame is a derivative of aspartic acid
  phenylalanine
• Safe for people with PKU
• Stevia is a plant sold as a dietary supplement in
  the U.S.
• Long used as a sweetener in South America Asia