Week 4 Topic: Carbohydrates Return Market Assignment ? Exam 1 is Tues. May 3 ◦ Review sheet posted ◦ Objective exam 40 questions-40 points ◦ Covers all….through Carb lectures True (T) or False (F) 1. The stomach is normally very acidic. 2. Swallowed gum stays in the stomach 3 days. 3. The primary job of the GI tract is to make ATP. 4. It is important to keep the GI tract clean (sterile). 5. Dietary sugars and starches travel as glucose in the blood. 6. The absorptive surface of the small intestine is ~ the size of a basketball court. Carbohydrates The Working Fuel Provides us with fuel for the long haul; the work of daily living! Carbs: vital fuel and more Natural source of fiber Spare protein from use as fuel Help fat burn efficiently Our #1 source of glucose Why is glucose so special? Glucose…. A product of photosynthesis Versatile, clean burning fuel Some cells only use glucose to make ATP ……we have a 24/7 need for blood glucose It is ‘blood sugar’ Basic building block of most dietary carbs We store glucose…but, as what? ……Glycogen…. til depot fills, then as fat!!! We can make glucose…..but, from what? We make glucose from…. Glycogen (stored carb in muscle and liver) Dietary and body proteins Dietary carbs, our #1 source of glucose : ) Which groups contain carbs? All contain carbs! fruit vegetables grains, beans grain by-products milk, yogurt honey, sugars Carbohydrates Simple - Complex Simple structure Complex structure Label as syrups Bulk of calorie intake ‘ose’ suffix common Starch, fiber, glycogen Glucose: blood sugar Chains of glucose Fructose, sucrose, lactose King Carb !! Cane, Beet etc. Sugar Fruit Sugar Milk Sugar Carb Rich Foods: simple or complex milk, sugars, honey flavored yogurt simple only fruit, bread simple + complex grains, beans most veg mostly complex A Closer Look at Simple Sugar Added vs. Natural fruit vegetables grains, beans grain by-products milk, plain yogurt honey, sugars, syrups Added sugar vs. Natural sugar You add Advice->limit intake of added sugar Max added/day Men ~35 g (9t.) Women ~25 g (6t.) Nature adds Time Out ….Think Lactose: a natural sugar found in milk and most by-products. 1. 2. 3. 4. 5. Is it a simple or complex carbohydrate? Is it an ‘added’ or ‘natural’ sugar? Is it bad for you? Does lactose intolerance =milk allergy Describe the carbohydrate in flavored yogurt? Eating carbs results in gain weight. Not necessarily! Only store fat (gain weight) if consume more calories than needed regardless of energy source! Complex carbs Many glucose units linked together • starch (food) • fiber (food) • glycogen (storage carb in body) Complex CHO (Plant Forms) Starch Storage glucose in plants Fiber Difficult to digest Not destroyed by cooking Soluble vs. insoluble Important for; GI tract health heart health satiety elimination Fill up with real, whole food fiber! Plants rule the fiber domain! See Table 12.5 for a list of high fiber foods Complex CHO (in animals) Glycogen ◦ Storage carb ◦ ~ 2000 Cal/150 lb (70Kg) adult ◦ Diet and exercise alter glycogen reserves where stored in liver/muscle ◦ Stored with water! Eat more healthy, complex carbs veggies/whole fruit & grains/greens/beans Eat fewer ‘added sugar’ foods ~25 g/d (6t.) women ~35 g/d (9t.) men Read full carb breakdown on Facts Panel total carb, sugars, fiber Check out ingredient list for carb origin natural or added