FDNS 2100 Carbs

9/1/2011 8:14:00 AM

What Are Carbohydrates and Why Do You Need Them? Found primarily in plant-based foods Grains, veggies, fruits, nuts, legumes Carb-based foods are staples in numerous cultures around the world. Most desirable form of energy for body In form of glucose (-ose=carbohydrate) Brain and red blood cells especially rely on glucose for fuel source. How glucose (structure=hexagon) is made: PHOTOSYNTHESIS What Are Simple and Complex Carbs? Simple Carbs: Monosaccharides and dissacharides Monosaccharides: Glucose o Found in fruits, veggies o "blood sugar" used for energy Fructose (pentagon) o fruit sugar o found in fruits, HFCS (high-fructose corn syrup) Galactose (lines across 6 sides) o Found as part of lactose in milk o rarely free in foods Disaccharides two linked sugar units o Sucrose: glucose + fructose table sugar

 Found in cane sugar and sugar beets o Lactose: glucose + galactose milk sugar found in milk and dairy products o Maltose: glucose + glucose found in germinating cereal grains product of starch breakdown Complex Carbs: Starch Polysaccharides: Starch & Glycogen Dietary fiber is a plants storage form of glucose long chains of glucose units: o amylose straight chains o amylopectin branched chains Found in grains, veggies, legumes Glycogen: Storage form of glucose in animals and human beings Highly branched chains of glucose units undetectable in meats because glycogen breaks down rapidly when the animal is slaughtered. A Close Look at Carbs FIBERS Human digestive enzymes cannot break bonds bacteria in large intestine o fermentation Soluble vs. insoluble fibers (soluble or not in H20) Fiber is Nondigestible but Important fiber is classified by its affinity for h20 o Soluble Fiber: dissolves in h20 and is fermented by intestinal bacteria E.g. pectin in fruits and vegetables (white of apple)

o Insoluble Fiber: cellulose (outside of apple), hemicellulose, lignins Move more rapidly through GI tract, laxative effect E.g. bran of whole grains, seeds, fruits, veggies Glycogen is the storage form of glucose in animals Branched glucose similar to amylopectin Stored in liver and muscle cells o only limited amounts important source of glucose for blood The Need for Carbs: Glucose is a critical energy source for the nervous system, including the brain. Fat is not normally used by the nervous system and brain. ***Fat can NEVER be converted into glucose Protein-rich foods are usually expensive and offer no advantage over carbs. From Carbs to Glucose Digestion and Absorption (figure 4.4): Starch and disaccharides are broken down Monosaccharides for absorption Starch Begins in the mouth o Splits starch into maltose Digestion ceases in the stomach Digestion resumes in small intestine o Pancreas Resistant starch Sugars o split to yield free monosaccharides enzymes on small intestine lining o Travel to the liver

 Fiber o Fermented by bacteria in the colon Odorous gas o Gradually increase fiber intakes Some People Cannot Digest Milk Sugar (lactose): Lactose: Principal carb found in dairy products People with a deficiency of the enzyme lactase cannot digest lactose properly Lactose maldigestion is natural part of aging o As soon as baby stops nursing, body makes less lactase Lactose intolerance: when lactose maldigestion results in nausea, cramps, bloating, diarrhea, and flatulence. Tips for tolerating lactose: Gradually add dairy products to your diet eat smaller amounts throughout day rather than large amount at one time eat dairy foods with a meal or snack try reduced-lactose milk and dairy products lactase pills can be consumed with lactose-laden meals or snacks What's the Difference Between Natural and Added Sugars? Naturally occurring sugars found in fruits and dairy usually more nutrient dense; provide more nutrition per bite Added sugars are added by manufacturers and are often empty calories (provide little nutrition). Examples: soda, candy ***Taste buds cant distinguish between naturally occurring and added sugars. Processed Foods and Sweets Often Contain Added Sugars:

Finding the added sugars in your foods: Sugars on food labels appear under numberous different names o Honey and fructose are not nutritionally superior to sucrose Naturally occurring sugars are not distinguished from added sugars on the Nutrition Facts panel. Accusation 1: Carbs are Making Us Fat Americans are fatter o Greater consumption of calories 300-500 more per day Epidemiological studies Accusation 2: High-Fructose Corn Syrup Harms Health Nature of HFCS o Half of added sugar in U.S. food supply Obesity o HCFS not proven cause Liquid sugar and calorie control Appetite regulation o Fructose does not stimulate insulin release
(Teachers studies show differently: fatty liver, hyperglycemia, weight gain, etc.. Thinks this accusation is true)

Effects on lipid metabolism o Fructose causes fats to accumulate in blood and liver o Metabolic activities of concern

9/1/2011 8:14:00 AM

9/1/2011 8:14:00 AM