 Soda/Punch
 Cookies
 Candy
 Chocolate
 Desserts
 Sugary Cereals
 Ice cream

1. 60% of our food should come from carbohydrates.
Carbs
Protein
Fats

2. Carbohydrates are grains, fruits, vegetables, legumes and sugar.

 glucose provides energy for the brain and ½ of energy for muscles and tissues
 glycogen is stored glucose
 glucose is immediate energy
 glycogen is reserve energy

3. Carbohydrates give the body energy. They are the best source of fuel for the body.
Carbohydrates also help to digest protein and fat.

 2. Carbohydrates also play a vital part of the metabolism and oxidation of protein
 Carbs help feed the brain and nervous system and helps keep the body lean.

4. If we eat more carbohydrates than are needed for energy, the extra is stored in the liver or in the tissues as fat.

 5. all plant food
 Milk (LACTOSE)
 carbohydrates are not equal
– simple carbohydrates
– complex carbohydrates

6. Simple carbohydrates are quick energy sources. They come from sugar. They do not usually supply any other nutrients or fiber.

 sugars
– monosaccharides – single sugars
– disaccharides – 2 monosaccharides

 monosaccharides
– all are 6 carbon hexes
 6 carbons
 12 hydrogens
 6 oxygens
 arrangement differs
–accounts for varying sweetness
– glucose, fructose, galactose

 mild sweet flavor
 10. known as blood sugar
 essential energy source
 found in every disaccharide and polysaccharide

 sweetest sugar
 found in fruits and honey
 added to soft drinks, cereals, deserts

 hardly tastes sweet
 rarely found naturally as a single sugar

 pairs of the monosaccharides
– glucose is always present
– 2 nd of the pair could be fructose, galactose or another glucose
– taken apart by hydrolysis
– put together by condensation
– hydrolysis and condensation occur with all energy nutrients
– maltose, sucrose, lactose

 2 glucose units
 produced when starch breaks down
 not abundant

 fructose and glucose
 tastes sweet
– fruit, vegetables, grains
 table sugar is refined sugarcane and sugar beets
 brown, white, powdered

 glucose and galactose
 main carbohydrate in milk
– known as milk sugar

7. Glucose or blood sugar is the basic source of energy for all living things.
8. Sucrose or table sugar is made from sugar beets or sugar cane.
9. Fructose is sugar found in fruit, honey and vegetables.
11. Maltose is grain starch broken down into sugar.
12. Lactose is milk sugar.

 starches and fibers
 polysaccharides
– chains of monosaccharides

13. Complex carbohydrates supply longer lasting energy, as well as other nutrients and fiber that the body needs. They are a better choice.

 making a disaccharide
– chemical reaction linking 2 monosaccharides

 breaking a disaccharide
– water molecule splits
– occurs during digestion

 polysaccharides
– 1.glycogen and 2.starch
 built entirely of glucose
– 3.fiber
 variety of monosaccharides and other carbohydrate derivatives

 limited in meat and not found in plants
– not an important dietary source of carbohydrate
 BUT
– all glucose is stored as glycogen
– long chains allow for hydrolysis and release of energy

 stored in plant cells
 body hydrolyzes plant starch to glucose

 14. Starch in the body breaks down simple sugars. The body has to break down all sugar and starch into glucose to use it.

 15. All starchy foods are plant foods, seeds are the richest source; 70% of their weight is starch

 structural parts of plants
– found in all plant derived food
 bonds of fibers cannot be broken down during the digestive process
– minimal or no energy available

 cellulose
 pectins
 lignins
 resistant starches
– classified as fibers
– escape digestion and absorption

 soluble fibers, viscous, fermentable
– easily digested by bacteria in colon
– associated with protection against heart disease and diabetes
 lower cholesterol and glucose levels
– found in legumes and fruits

1. The average American does not get enough FIBER in their diets.
2. The National Cancer Institute recommends that the average person gets 20-35 GRAMS of fiber every day.
3. Two other common names for fiber are:
ROUGHAGE or CELLULOSE.

4. Fiber is important because it attracts
WATER to the INTESTINES and helps move food through our systems faster.
You have to have water along with fiber or it is not as effective.
5. Benefits of fiber include a lowered risk of
DIVERTICULITUS , HEMORRHOIDS and
COLON or RECAL CANCER .

6. List the two types of fiber and the main functions they perform:

7. Fiber only comes from PLANT food sources. You CANNOT get fiber from animal food sources.
8. Foods that are high in fiber include:
• Fruits and Veggies (Especially the
Skins!)
• Whole Grains
• Legumes/Beans
• Bran
9. Ways to increase fiber in the diet include:
• Add Whole Grains (At least 3 oz. per day)
Use Whole Wheat Flour

10. Label the Wheat Kernel below:
A.__ENDOSPERM___
Provides:
Starch
Protein
B. __GERM___
Provides:
Unsaturated Fatty Acids
“B” Vitamins
Vitamin E
Iron
Zinc
Other Trace Minerals
C. __Bran___
Provides:
Fiber
Vitamins
Minerals

11.
When a product claims that it is “Whole
Wheat” or “Whole Grain”, it must use the ENTIRE wheat kernel, or ALL
THREE parts.
12.Other products, like white bread and rice, usually only use the
ENDOSPERM , which is the LEAST beneficial part of the wheat kernel.
13.ENRICHED
: some of the nutrients that were lost in processing are added back into the product.
14.FORTIFIED
: 10% more of the Daily
Value for the nutrient is being added.

 insoluble and not easily fermented
– promote bowel movements
– alleviate constipation
– found in grains and vegetables

 distinguish fibers by source
– dietary fibers: naturally in intact plants
– functional fibers: extracted from plants or manufactured
– total fiber: sum of the 2

 break down into glucose
– body is able to absorb and use
 large starch molecules
– extensive breakdown
 disaccharides
– broken once
 monosaccharides
– don’t need to be broken down

 begins in mouth
– chewing releases saliva
– enzyme amylase hydrolyzes starch to polysaccharides and maltose
 stomach
– no enzymes available to break down starch
– acid does some breakdown
– fibers in starch provide feeling of fullness

 small intestine
– majority of carbohydrate digestion takes place here
– pancreatic amylase reduces carbs to glucose chains or disaccharides
– specific enzymes finish the job
 maltase
–maltose into 2 glucose
 sucrase
–sucrose into glucose and fructose
 lactase
–lactose into glucose and galactose

 large intestine
– 1-4 hours for sugars and starches to be digested
– only fibers remain
 attract water, which softens stool
– bacteria ferment some fibers
 water, gas, short-chain fatty acids (used for energy)

 glucose can be absorbed in the mouth
 majority absorbed in small intestine
– active transport
 glucose and galactic
– facilitated diffusion
 fructose
 smaller rise in blood glucose

 more lactose is consumed than can be digested
– lactose molecules attract water
 cause floating, abdominal discomfort, diarrhea
– intestinal bacteria feed on undigested lactose
 produce acid and gas

 age, damage, medication, diarrhea, malnutrition
 management requires dietary change
– 6 grams (1/2 cup) usually tolerable
– take in gradually
– hard cheeses & cottage cheese
– enzyme drops or tablets
 lactose free diet is extremely difficult to accomplish

 1/3 of body’s glycogen is stored in liver
– released as glucose to bloodstream
1. eat – intake glucose
2. liver condenses extra glucose to glycogen
3. blood glucose falls
4. liver hydrolyzes glycogen to glucose
Glycogen is bulky, so we store only so much: short term energy supply
Fat is the long term energy supply.

 enzymes break apart glucose – yielding energy
 inadequate supply of carbohydrates
– ketone bodies (fat fragments) are an alternate energy source during starvation
– excess ketones can lead to ketosis: imbalance of acids in body
 minimum of 50 – 100 grams of carbs/day are needed to avoid ketosis

 maintaining an even balance of glucose is controlled by insulin and glucagon
– insulin
 moves glucose into the blood
– glucagon
 brings glucose out of storage

 maintaining balance
– balanced meals at regular intervals
 fiber and some fat slow the digestive process down
 glucose gets into the blood slow and steady

Maintaining
Blood
Glucose
Homeostasis
Intestine
1
When a person eats, blood glucose rises.
Pancreas
Fat cell
Pancreas
2
High blood glucose stimulates the pancreas to release insulin.
Insulin
Liver
Glucagon
Glucose
Insulin
Glucagon
Glycogen
3
Insulin stimulates the uptake of glucose into cells and storage as glycogen in the liver and muscles. Insulin also stimulates the conversion of excess glucose into fat for storage.
Muscle
5
4
As the body's cells use glucose, blood levels decline.
Low blood glucose stimulates the pancreas to release glucagon into the bloodstream.
6 Glucagon stimulates liver cells to break down glycogen and release glucose into the blood.
a
Liver a The stress hormone epinephrine and other hormones also bring glucose out of storage .
7
Blood glucose begins to rise.

 diabetes
– after food intake, blood glucose rises and is not regulated because insulin is inadequate
 hypoglycemia
– blood glucose drops dramatically
 too much insulin, activity, inadequate food intake, illness
 diet adjustment includes fiber-rich carbs and protein

 way of classifying food according to their ability to raise blood glucose
 much controversy

 ½ comes from natural sources, ½ from refined and added
– sucrose, corn syrup, honey
 excess can lead to nutrient deficiencies and tooth decay
– empty calories
– sugar and starch break down in the mouth

 recommended intake
– added sugar = no more than 10% of energy intake

 diet that includes starch, fiber and natural sugars
– whole grains, vegetables, legumes, fruits
 may protect against heart disease and stroke
 reduces the risk of type 2 diabetes
 enhances the health of the large intestine
 can promote weight loss

 starch intake
– 45-65%
– 225 – 325 grams (DV is 300 grams)
– 900-1300 kcal/2000 kcal
– RDA is 130 grams
 fiber intake
– Daily Value is 25 grams/2000 kcal

 grains: 1 serving = 15 grams
 vegetables
– ½ cup starchy = 15 grams
– ½ cup nonstarchy = 5 grams
 fruit: 1 serving = 15 grams
 milk: 1 cup = 12 grams
 meat: none or little
 legumes: ½ cup = 15 grams

 help keep sugar and energy intake down
 anything we eat has FDA approval
– saccharin
– aspartame
– acesulfame potassium
– sucralose
– neotame

 sugar alcohols
– provide bulk and sweetness
 cookies, gum, candy, jelly
– do contain minimal kcal
– low glycemic response
 absorbed slowly
– do not cause dental caries