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