 Carbohydrates

1. 4 calories/gm
2. Main source of energy
3. Feed Brain and nervous system-130gm prevent ketosis
Ketones (fat+fat) not desired
4. Keep digestive system fit-fiber
5. Keep body lean-stool
6. Digestible and indigestible carbs
Soluble and insoluble fiber
7. Complex vs simple carbs
 A close look at carbs
1. Green plants-photo syntesis
Glucose (starch)
2. Carbohydrate-rich foods
Plants-fruits, vegetables, and grains
Milk-only animal food with carbs
3. Six sugar molecules (6= 2 pyruvate)
Monosaccharides (one sugar
Glucose, fructose, galactose
Disaccharides (2 monosaccharides
Lactose, maltose, and sucrose
4. Polysaccharides (many sugars)
Starch, fiber, and glycogen
All monosaccharides turn into glucose
Liver stores glycogen
 Disaccharides
1. Maltose
Glucose + glucose =malt sugar
Seen in starch digestion (mouth)
2. Lactose
Glucose + Galactose = Milk sugar
Lactose intolerance-no enzyme to breakdown lactose (not allergy)
3. Sucrose
Glucose + fructose =table sugar
 Starch and Glycogen
1. Starch-polysaccharide
Plant’s storage form of glucose
2. Glycogen-polysaccharide
Storage form of glucose in the body
3. Fiber-polysaccharide
Supporting structures
Bacterial fermentation
Soluble absorbs water (grabber)
Insoluble-not absorb water (mover)
 Storage of Glucose
1. Glycogen Storage
Liver -supplies the blood
Muscles-for their own use
Brain emergency supply
Brain and CNS
Only use glucose (130gm/day)
2. Liver supplies glucose to the blood
Insulin-removes glucose from the blood
Stores as glycogen
3. Glucagon-turns glycogen in liver back to glucose, puts back into the blood
 The need for carbs
1. Critical/main energy source
Nerve cells, red blood cells, and brain
Minimum 130 grams/day-prevent ketosis
2. Preferred dietary sources
Starchy whole foods
Complex carbs (contain fiber)
Vitamins, minerals, phytochemicals, antioxidants
 Fiber rich foods
1. Health benefits
Reduced risk of heart disease
Reduced risk of diabetes
Reduced risk of bowel disease
Promotion of healthy body weight
2. Soluble fibers-potatoes/strawberries
Form gels-not digested
3. Insoluble fibers-celery
Not viscous- retain shape and texture
4. Maintenance of digestive tract health
All fiber soluble and insoluble
Ample fluid intake fiber absorbs water
Need to move fiber through digestion
5. Benefits of fiber
Constipation, hemorrhoids, appendicitis, diverticulosis
6. Digestive tract cancers
Research findings about intakes-decreased transit time
Whole grains, fresh fruits, and vegetables
Eat the skin
7. Healthy weight management
Fiber absorbs water, swells, feel full
Apple diet
Less energy per bite
Insoluble fiber 0 calories
 Fiber recommendations
1. 14 grams per 1000 calories
Total fiber
2. AHA recommendation
20-35 gm/day
3. Binders in fiber
Absorbing nutrients
Calcium and iron
 Whole grains
1. USDA food patterns
At least half (50%) of daily grains should be whole grains
2. Three parts to the kernel
Germ contains fat, reproduction
Endosperm-main source of carb (white bread)
Bran-contains fiber, iron, thiamin, riboflavin and niacin-removed in processing
 Adding nutrients
1. Fortification-adding nutrients that previously did not exist (calcium to OJ)
2. Enrichment-adding nutrients back into a product that were previously removed during
processing (white bread)
Iron, thiamin, niacin, riboflavin, folate
Fiber
 Folate
1. Needed to prevent
Neuro tubular birth defects (NTD)
Spina bifida
2. RDA- 400 ug a day
3. Added to cereal
 Digestion and absorption
1. Starch
Begins in the mouth-amylase maltose
Splits starch into shorter units
Starch digestion stops in the stomach
Protein digestion is occurring acid
Starch digestion resumes in small intestine
 Trouble digesting milk
1. ability to digest milk carbohydrates varies
Lactase-enzyme that breaks down galactose
Made by small intestine
2. Symptoms of intolerance
Nausea, Pain, Diarrhea, Gas
 Body’s use of glucose
1. Basic carbohydrate unit used for energy
Maintains an internal supply -glycogen
Tightly controlling glucose concentrations
 Fasting 60-110 ml/dl
Impaired glucose tolerance/prediabetes
110-125 ml/dl
2. Brain nervous system, red blood cells
130gm of carbs/day minimum
 Splitting glucose for energy
1. Glucose is broken in half
2 pyruvate
2 acetyl CoA units
Goes into the TCA
Broken into smaller molecules
32-36 ATP
2. Glucose can be converted to fat
Fat cannot be converted to glucose
Ketosis (fat+fat)-fruity breath
Shift in body’s metabolism
Disruption of acid base balance
Denature of body protein
Coma/death
 How is glucose regulated in the body
1. Two hormones
2. Insulin
Signals tissues to take up glucose
Lowers blood glucose concentration
Makes glycogen
3. Glucagon
Triggers breakdown of glycogen-liver
Raises blood glucose concentration
Breaks down glycogen
 Glycemic index of food
1. Glycemic index -tool to evaluate increase in blood glucose from food and need for insulin
Food score compared to standard food
Based on white bread
2. Glycemic load more specific tool
Multiplies the Gi to total grams of carbs
Better tool for diabetes
 Diabetes
1. Prediabetes-impaired glucose tolerance
Fasting plasma glucose test 110-125 ml/dl
HbA1c test -3 month average glucose
2. Forms of diabetes requires 2 positive tests
Type 1 insulin dependent
Type 2 genetic/obesity
Gestational-only during pregnancy
 3. Dangers of diabetes
going blind, amputations, heart attack, stroke, gum disease, kidney failure
 Type 1 diabetes
1. 5-10% of cases usually youth
2. Autoimmune disorder
Own immune system attacks pancreas
Lose ability to produce insulin
3. External sources of insulin
Fast acting and long acting forms
Injections, nasal spray, donor cells, pump, insulin pens
 Type 2
1. Predominant type of diabetes
2. Lose sensitivity to insulin-insulin resistant
3. Obesity underlies many cases
Body fat covers insulin receptor cells
Genetic inheritance-one parent with type 2 diabetes -40% increase in risk
4. Used to be associated with adults- children/youth are a growing population
 Management of diabetes
1. Primary goal-glucose control
Proper diet (carb control)
Exercise
Glucose monitoring
Medication
2. Weight lose of overweight- 5-7%
Deplete fat cells allowing cells to have a more accepted interaction with insulin
3. Physical activity-improve the uptake/use of insulin
Benefits of regular activity-lowers blood glucose
May need to monitor blood sugars and adjust carb intake to account for activity
Fat and protein maintain glucose concentrations
 Hypoglycemia
1. Hypoglycemia-low blood glucose
Don’t have to have diabetes
Precursor for type 2 diabetes
Symptoms-sweating, trouble concentrating shaky, and headache
2. Causes-poorly managed diabetes medications, alcohol abuse, exercise
3. Postprandial hypoglycemia-low blood sugar after eating (pancakes with syrup
also known as reactive hypoglycemia
 Carbs in foods
1. Fruits-carbs and fiber
Vary in concentrations-15 grams of carbs= 1 carb serving
Juice-concentrated carbs
½ cup-4 ounces =1 carb serving
2. Vegetables-starchy vegetables
Corn, beans, potatoes, peas
3. Dairy- 8 ounces (1 cup) of milk = 1 carb
4. Grains-fiber content varies
5. Fiber helps to regulate blood glucose